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

For quality and minimum rest:

35x Ring V Outs
35x Strict C2B pull-ups
35x Strict Ring Dips
15x Wall climb
75x Band pull aparts
You can share the reps/work load in this metcon according to your preferance.

Cool-down 1 K run/ row/ ski

tuplanaruhyppyjä

Back squat or box squat 3-3-3

Max reps snatches in 4 minutes. Use 75% of your 1RM snatch.

Rest 3 minutes.

Tabata of your choice (for example sledgehammer, box jump, kettlebell swing, abmat sit-up)

On the minute for 16 minutes:

• even minutes: 4 broad jumps (body length)
• odd minutes: 6 back squats (65% of 1RM)

For time

21-15-9

*Toes to bar
*Wall ball (14/20 lbs)

8min AMRAP:

10/7 kcal Row
8 Burpee over Rower

RPE 3-4, go by feel

5min rest

8min AMRAP:

9 TTB
15 WB
21 Single Arm DB STOH 22,5/15kg (alternate arms as you want)

RPE 3-4, go by feel