3 RFT
350m Run
21 Burpee

4-5 rounds

Ring row x6-8 (tempo 3s. pause renkaat kyljissä, 3s. jarruttaen alas)
Hollow rocks x15
Superman rocks x15

EMOM 12 min

10 burpees
30-45" hollow hold
7-9 pullups

EMOM 12 min

20-30 mountain climbers
30-45" plank hold
45" max rep DU

10 RFT in pairs

1000m row
1 in 1 out
(slowest time is final score)

45 T2Bs
45 sit ups
45 thursters 30kg/20kg
45 burpees
45 cal row

4 Rounds of all
New Interval every 3rd minute

A) 500/400m Row

B) 15/10 Cal. Assault Bike + Sled Push

C) 15/10 Cal. SkiErg + 5 Burpee over Obstacle

Band Complex:
With one light band complete:
50 Banded Face Pull-aparts
50 Banded Pull-Downs
50 Banded Pull-aparts
*All without stopping

In teams of 2 for time:

Row 2000/1700 m
Then,
3 rounds:
40 KB’s deadlifts 32/24 kg
40 burpees
40 box jumps
then,
Bike 5000/4000 m

40 min timecap.

3-5 rounds, rest as needed:

1) 3-5 High Box Jump
2) 5+5 Lunge Press
3) 10+10 Banded Hamstring Curl
4) 3+3 TGU