4 rounds

10 dead lifts 100kg/75kg

10 wall ball 9kg/6kg

20 DU

10 C2B

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.