Teams of 2:

• 5 Minutes Row calories, alternate every 10 calories
• Rest 1 minute
• 5 Minutes Front Squat 115/75 lbs, alternate every 10 reps
• Rest 1 minute
• 5 Minutes Deadlift 185/115 lbs, alternate every 10 reps
• Rest 1 minute
• 5 Minutes Run 100m, score runs as 10 reps, alternate every 100m

Score total team reps!

Jumping squat 3x3

Use really light weight or no weight:

3 rounds for time of:

• Row 50 calories
• 150 double-unders
• 50 walking lunges

15-12-9 reps for time of:

• Kettlebell snatch, left arm
• Kettlebell snatch, right arm
• Knees-to-elbows

3 rounds, in 3:30min:

• 500m row/ 400m run
• 10 pull-ups
• max reps DB thrusters

Rest 2 min between rounds

10 minutes:

• kettlebell snatching

Metcon (time)

”D.T.”

5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push jerks

M: 70 N: 45kg
Timecap: 10min

Accessory:

5 sets of 20 prone banded pulls.
Rest 1-2 min between sets.

3 Rounds of:
20 DB. Bench press, alt. arms. (10/10)
10 Strict chin-ups
Rest 2 min between sets.

For time :

21-15-9
Burpees to Target
Lunge Steps w/DB´S ( hang )

DB´S 22,5/15 kg´s

Takayykky 3rm (5-6 sarjaa)

2-4 min. tauot

3 Overhead squats
6 Front squats
9 Back squats
12 Weighted sit-ups

Work:Rest 1:1
Use bodyweight on the bar or scale to 50% of 1RM Back squat