700m row
30 box jumps 60cm/50cm
30 burpees
30 floor presses 60kg/40kg
30 pistols alternating

101 Pull-ups
101 Push-ups
101 Sit-ups
101 Squats

For time
You must complete one exercise before moving to next.

800m Run
then..
10 Rounds
8 T2B
10 KB-Snatch
and after that..
800m Run

For Time

21-15-9
T2B
back squat 90kg/70kg

Midline accesory 3rds

Banded deadlift 15
V-Ups 15
dead hold on knee 5x5 sec.
hollow hold 0:45

10 rounds for time:

1 Power Snatch 70/50kg
2 Muscle-Up/C2B/Pull-Up
3 Box Jump 75/60cm
4 Deadlift 70/50kg
5 TTB
6 Wallball

Time Cap 20min

RPE 3-4

Scale the loading and movements to fit your fitness level. Keep a steady pace.

Pystypunnerrus 3 x 8

samat painot,
2 min. tauot

For 10:00 moving well
30m Farmer Carry (AHAP)
8 Barbell RDLs
12 Front Reverse Lunges (6 each)

• Athlete choice of barbell loading
• Move well, and not rushed

Complete as many rounds as possible in 5 minutes of:

20 Double Unders
10 Air squat

Back squat 5x5