4 x 3 @ 80%.
*Full reset between each rep.
*Rest 90-180 seconds between sets.

3 Rounds for time:

500 m Row
15 T2B
15 Burpee ( 30 cm target above a head)

Rest 90 sec. between rounds

WOD
8 min. AMRAP
5x S2OH (45/30 kg)
5x Pull up
5x Burpee

For time:

Beginners:

15 Pull-up´s
20 K2E
20 Burpee´s

800m Run

Intermediate:

5 MU´s
20 T2B
30 Burpee´s
800m Run

5 x Halting snatch deadlift (below the knee), snatch pull, hang snatch (below the knee), overhead squat

For time;
Run downstairs with kettlebell or dumbbell
1600m Run
30 x Snatch Kettlebell or Snatch Dumbbell (15 each arm)
15 x Push-up
300m Run
30 x Snatch Kettlebell or Snatch Dumbbell (15 each arm)
15 x Push-up
300m Run
30 x Snatch Kettlebell or Snatch Dumbbell (15 each arm)
15 x Push-up
1600m Run
Run upstairs with kettlebell or dumbbell

Alkavalla minuutilla 1 toisto, seuraavalla minuutilla 2 toistoa jne...

Load a barbell with 60% of your deadlift 1RM and set a timer for 12 minutes.

Perform as many single reps as possible in 12 minutes, shooting for a minimum of 20 reps.

Each rep should be performed with maximal speed from the floor.

Release the bar completely between reps; rest until you're ready, and repeat.

Once 12 minutes are up, retrieve that lung you expelled around minute 9 and record your score.

Complete in any order and not timed;

5 x 1 Rope Climb
5 x 10 Double Kettlebell Swing
1 x 1 Buddy Stair Carry
10 x 10m Sled Push
2 x 500m Row

Jog 4000 meters or row 5k with an easy pace