4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (32/22kg)

4x
New Interval every 8th minute
Alt.

A) 20/15 Cal. Echo Bike
20/15 Cal. SkiErg
300m Run
15-20 Box Jump Overs

B) 20/15 Cal. BikeErg
20/15 Cal. Row
300m Run
15-20 Wall Balls

In Teams of 2
4 sets for quality of:

2 x Power Snatch
3 x Power Cleans
4 x Push Presses
5 x Deadlifts

5 sets of:
Split Stance DB Shoulder Press x 8,6,6,6,4 @20X0
Rest 2 min
Strict Pull Ups 8,6,6,6,4 @20X0
Rest 2 min

“Lucky Sevens”

AMRAP 7 min

7 box Step-Ups (3/4 per jalka)
7 Burpees
7 Kettlebell Swings (Heavy)

A.1.
2 rds:
90s. Row/Bike/Run

2 rds:
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder press

A.2.
45s. Row/Bike/Run

2-3 rds:
2 High hang squat clean
2 Hang squat clean
2 Squat clean
(Add weights)

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders

8 x 2min ON/2min OFF

First minute: medium pace
Next 45 seconds: hard/semi-hard pace
Last 15 seconds: All in (what's left in the tank)

A. BikeErg
B. SkiErg
C. Echo Bike
D. Row

Accessory work

Ring dips 4-5 sets with 1-2 reps left in the tank.

Scale to ring push-ups or regular push-ups if you can´t do ring dips.

15 minute amrap of
400 m run
2 rounds of ”Cindy”
5 pull ups
10 push ups
15 air squats

For time:
400m Run
40/35cal Row
10 Burpees
800m Run
40/35cal Row
15 Burpees
1600m Run
40/35cal Row
20 Burpees
800m Run
40/35cal Row
15 Burpees
400m Run
40/35cal Row
10 Burpees