Complete the following congo-line style in teams of 3, with each partner completing the following:
A. For time:
Row 1000m
50 x Thrusters 20/15kg
30 x Pull ups

Immediately followed by...
B. For time:
Row 1000m
25 x Thrusters 42,5/30kg
15 x CTB

For 30 minutes rotate the movements:
10 alternating dumbbell split snatches (light weight)
450 m run
15 Dumbbell wipers (both sides)
500 m row
2 min rest

“Holmenkollen”
In teams of 3, ski as many meters as possible:
While one team member skis, the others share the reps of the following workout and complete as many rounds as possible in 30 minutes:

10 sandbag get ups
300 m sandbag run

Rotate stations when runner finishes the run. Team result is the total meters on skiergo.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8-12 pvc oh squats
8-12 kbs
12 du's or du attempts

gym goat(5)

Power (16) choose 1 or 2
bench/strict- pull chart week 7
deficit dead-6x1
Front squat work up to a hvy two

Fitcamp
200m farmers carry
20 step ups
400m run
40 lunges
600m run
60 step ups
800m run
80 air squats

Metcon(18)
Nancy
5rds
400m run
15 oh squats 95/65

Metcon-comp(18)
5rds
8 chest to bar
400m run
8 hspu

Finisher
60 rtw
20 cuff iso per
1 min hip opener

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

high hang clean 3x2- 2 sec pause in the catch(7)
hang clean 3x2(6)
clean and jerk- work up to hvy(10)

Metcon(14)
5rds
12 hang cleans 135/95
12 ttb/ttp

Metcon-comp(12)
5rds
10 hang clean and jerk 165/115
10 box jump overs 24/20

Finisher
1 min max rep sit ups w/partner
1 min chest opener per
2 min hamstring stretch per

For time:

150 KBS 32/24kg
For every fail, do 10 pull-ups.

150 Russian twists 20/15kg (legs in the air, every twist counts)
For every fail, do 10 burpees.

150 DU
For every fail, do 10 push-ups.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

gym goat(5)

Power(16)
Back Squat- pull chart
5@75%
3@85%
1@95% max reps

Fitcamp
5rds
15 burpees
15 jing jangs
15 db thrusters

Metcon
Amrap 10
10 goblet squats
10 burpees to two

Metcon-comp
Amrap 10
ladder
1 mu
2 pistol squats
2 mu
4 pistols
3 mu
6 pistols....etc.

Finisher
1 min v sit
1 min couch per
1 min hip opener per
1 min s/a para

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

gym goat(5)

Complex-work up to hvy(13)
hang clean
power clean
squat clean

Metcon(13)
5rds
5 cleans 115/85
10 s2oh 115/85
15 box jumps 24/20

Metcon-comp (13)
5rds
5 cleans 225/135
50 du's

Finisher
50 bfsu
20 cuff iso per
1 min hip opener per

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

gym goat(5)

snatch balance 5x1(8)
squat snatch- work up to hvy(12)

Fitcamp
3rds
400m row
30 medball sit up
15 reverse burpees

Metcon(8)
amrap 8
10 kbs 53/35
10 ttb/ttp
10 double unders/su x3

Metcon-comp(8)
amrap 8
5 deadlift 225/155
15 double unders
5 db jerk 120/70

Finisher
hamstring stretch
low back smash
100 bicycles

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds(8)
8-12 oh walking lunge
3-6 strict pull ups
6-8 ghdsu

Power (16)
Back Squat(week 5)
Add 10# to previous one rep max numbers
5@ 65%
5@ 75%
5@ 85% or max reps

Fitcamp
400m run
50 db thrusters
25 hrpu
50 kbs
25 jump lunge
50 v ups
400m run

Metcon(15)
60 ft squat 95/65
otm 10 jing jangs

Metcon-comp (20)
30 wallballs 20/14
200m run
15 muscle ups
20 wallballs 20/14
200m run
10 muscle ups
10 wallballs 20/14
200m run
5 muscle ups

Finisher
2 min quad smash
2 min lax ball sh smash
100 temp tantrum