"The ghost"
6 rounds for total reps
1min row for cal
1min burpee
1min double under
1min rest

30-20-10
Renegade Rows total @22,5/15kg
12-9-6
Devil's Press
200m Run after each round

Pick weight that you can go unbroken.
Rx+: 27.5kg/45lbs + 10m Handstand Walk for Run
Timecap : 10:00

Extra: Archer Ring row 3x12 (6/6) rest 60"

7:00 on the clock:
30 Deadlifts @100/70kg
60 Wall Balls @9/6kg
Remaining time: Max Calories Bike/Row/Ski

Goal: Hard effort.
Score = total calories.
Rx+: @ 125/85kg

Extra:1 1/4 Glute Hip Thrust: 4 x 12-15. Rest 60s. Use Dumbell on hips

In pairs for time:
1km run with medball
40 wallball
40 kb swing 24/16
40 burbee over partner
40 goblett squat 24/16
40m wheelbarrow
40 kb snatch 24/16
40 medball sit-ups
1km run with medball

2 x 10min aikana

50 tuplanaruhyppy
500m pyörä
40 ilmakyykky
20 kp tempaus
10 yleisliike + boksihyppy

Tavoite olla kierroksen kanssa valmiina 6-8min kohdalla, jotta jää muutama minuutti aikaa levätä. Pyri tekemään kierrokset samaan aikaan.

• Bonus bodaus - treenajien valinta

Partner workout

For time
800m row
AMRAP wall ball
400m row
AMRAP box over jump
800m row
AMRAP KB swing

Both do all the movements you go / I go

"Grettel"
10 rounds for time
3 clean & jerk 60/42,5
3 bar facing burpee

1A) pause front squat 4x2x70%, 3s pause
1B) from knees to feet + knees to chest + 3 broad jumps x 5

WORKOUT
EMOM x 10 MINUTES
MIN 1 - 12/10 Cal Bike
MIN 2 - 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)

Back squats 4x1x90%