"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (185/135)

Kilos: 84/61

6 Sets of the Complex:
1 Pausing Drive + 2 Regular Drives

In teams of 4

For time:
300cal Row

Rest 5

300cal Ski

Rest 5

300cal Assault bike

This is ment to be heavy breathing! You get "a lot" of rest, so push yourself and go to the dark side.
TC 15min / machine

2 Rope climbs 4m
3 Sandbag lift over barbell 120/100cm 60/40kg
40m Skillmill sled push (resistance 5)
5cal Row (no legs)
6 Burpees

• Build to days heavy 2reps
• Leave 5kg in the tank
• Rest 3-5min

Then additional

3x3 Deadlift
- 1rep in the tank
- Rest 3-5min

Technique

Handstand Hold

Emom 25

1. 10-30sec Handstand Hold
2. 8-10 Good Morning (light/moderate barbell)
3. 10-30sec Chin over Bar Hold / Ring Row Hold
4. 8-10 Bent-over Row (light/ moderate barbell)
5. Rest

3 rounds for quality
10 stand ups
6 scapular pull ups
6+6 kb Bulgarian dead lifts
2 min AB/ ROW
6 spider man push ups

3 kierrosta

3 min soutu
lepo 1 min
3 min 5 paholaisen punnerrus käsipainoilla, 50m farmarikävely
lepo 1 min
3 min pyörä
lepo 1 min
3 min 30 naruhyppy, 20 askelkyykky
lepo 1 min

AMRAP 12:00 with a partner:
15 Power Snatches @52.5/35kg
15 Calorie Bike or Row or Ski
15 Toes to Bar

Rest 2:00

AMRAP 12:00 with a partner:
15 Power Cleans @60/42.5kg
15 Calorie Bike or Row or Ski
15 Strict Handstand Push-ups or Scale Option

• Goal: One person works at a time - split work evenly.
• Maintain a relatively high level of effort, but not maxing out ~80%.
• HSPU options: Strict, strict to pads, pike push-up, DB Push Press

Weighted pull-ups

5-3-2-1-1