5 rounds, 1 min all out, 2 min rest

row max cal

5x1min Airbike sprints
3,5min recovery
1st. Easy
2nd. Intermediate
3rd. Hard-ish
4th. All-out
5th. Easy

4 RFT: Cluster & C2B

6 clusters 60/40 kg
12 chest to bar pull-ups

Score: time

TC: 12 min

Pitkä hikoilu

In teams of 3, for 40 minutes:
Person A – Assault bike meters
Person B – 50 Double Unders/150 Single Unders
30 Russian Kettlebell Swings (24/16)
Person C – Rest

*Rotate stations when B finishes the work.
*The result is total meters biked by the team.

55 Back squat 70/52,5kg
220 Double unders
For time

You can divide reps btw. movements as you like.
Example: 10 Back squats, then 35 double unders, then 8 back squats, 55 double unders etc...

30min
30+30s side plank
300m row
30 s hang
10 box step overs 60cm/50cm
400m AB
30 s bottom position of push up

3 kierrosta aikaa vastaan:

• 500m soutu
• 21 swingi (amer.)(N 16kg / M 24kg)
• 12 etunojapunnerrus

25min For Quality

10-12 Sumo Deadlift High Pull (kb/ barbell)
30 sec Swimmers Kicks
10-12 Standing Dual Arnold Press
5-8 Devils Press
10-12 Hollow Rocks
20-40 Double Unders

Active Mob

2mins to perform
100 Speed steps
Remaining time as many burpees as possible.
Result is number of burpees.
3 rounds with 2min rest btw. rounds.

The CLEAN: heavy 3 R

Barbell starts on the ground and you catch it in a deep squat. Extend all the way up to finish the movement.
Remember! Fast elbows, pull yourself under the barbell.

Go only as heavy as form allows.

Post three heaviest sets of three.

Movement video: