FOR TIME (TC 30 min)
• 1200m row
• 2400m run
• 1200m row

1RM snatch

1RM clean n jerk

FOR TIME (TC 15 min)

Cash in: 15m rope sled pull

• 100-80-60-40-20m shuttle run
• 11-9-7-5-3 burpee ring MU
• 20-20-20-20-20 alt pistols

Cash out;: 15m rope sled pull

FOR TIME (TC 12 min)

• 1 repklättring to 6m
• 2 x 5 m hsw
• 1 repklättring to 6 m
• 2 x 7 m hsw
• 1 repklättring to 6 m
• 2 x 9 m hsw
• 2 repklättringar to 6 m
• 5 m hsw + 15 sec hold
• 2 repklättringar to 6 m
• 7 m hsw + 15 sec hold
• 2 repklättringar to 6 m
• 9 m hsw + 15 sec hold

FOR TIME (TC 15 min)

• 10 DB FR box stepovers
• 20 DB squat snatches
• 15 burpee boxjump overs
• 3 pullup bar complex
• 15 HSPU
• 3 pullup bar complex
• 15 HSPU
• 3 pullup bar complex
• 15 burpee boxjump over
• 20 DB squat snatches
• 10 DB FR box stepovers

FOR TIME (TC 4 min)

Cash in: 20 cal rodd

Sedan 3 varv av:
• 8 laterala burpees over bar
• 8 ground to overhead (50kg)