For time:

3 rounds of:

1000/800m bike erg
300m run
21-15-9 sand bag back squats
directly into: 300m sandbag bear hug carry
Time cap: 18 minutes
♀45kg sandbag
♂68kg sandbag

For reps:

4 sets of 2’ ON / 1’OFF :
Unbroken gymnastic complex:
7 Pull-ups
5 Chest to Bar Pull-ups
3 Bar Muscle Ups
12/9 Cal Skierg
Max Burpee Box Jump Over (75/60 cm)

*minimum required work to go to the next interval :
7 pull ups + 5 chest to bar + 3 Bar Muscle Ups
12/9 calories ski erg

For time:

50 wall balls shots 9/6kg
60 double unders
40 toes to bar
60 double unders
30/24 cal bike erg standing - damper 10
60 double unders
20 deficit handstand push-ups
60 double unders
10 thrusters 60/40 kg

Time cap: 12 minutes

For time:
10 squat cleans @85/ 55kg 
8 squat cleans @95/ 60kg 
6 squat cleans @100/ 65kg
4 squat cleans @110/ 75kg 
2 squat cleans @120/ 80kg 

Time cap: 9 minutes

For time:
13 Ring Muscle Ups
12m Handstand Walk (3x4m)
8 Power Snatch 75/45 kg
12m Handstand Walk (3x4m)
8 Ring Muscle Ups
12m Handstand Walk (3x4m)
5 Overhead Squats 80/50 kg
12m Handstand Walk (3x4m)
5 Ring Muscle Ups
12m Handstand Walk (3x4m)
3 Squat Snatch 85/55 kg

Time cap: 11 minutes

COMING SOON

1000/800m bike erg
300m run
21-15-9 sand bag back squats
directly into: 300m sandbag bear hug carry
Time cap: 19 minutes

♀45kg sandbag
♂68kg sandbag

For reps: 

4 sets of 2’ ON / 1’OFF :
Unbroken gymnastic complex:
7 Pull-ups
5 Chest to Bar Pull-ups
12/9 Cal Skierg
Max Burpee Box Jump Over (75/60 cm)

*minimum required work to go to the next interval :
7 pull ups + 5 chest to bar 
12/9 calories ski erg

For time:

50 wall balls shots 9/6kg
60 double unders
40 toes to bar
60 double unders
30/24cal bike erg standing-damp. 10
60 double unders
20 deficit handstand pus-ups
10 thrusters 50 kg

Time cap: 12 minutes

For time:
10 squat cleans @70kg 
8 squat cleans @80kg 
6 squat cleans @85kg 
4 squat cleans @95kg 
2 squat cleans @105kg

Time cap: 9 minutes

For time:
13 Bar Muscle Ups
12m Handstand Walk (3x4m)
8 Power Snatch 65kg
12m Handstand Walk (3x4m)
8 Bar Muscle Ups
12m Handstand Walk (3x4m)
5 Overhead Squats 70kg
12m Handstand Walk (3x4m)
5 Bar Muscle Ups
12m Handstand Walk (3x4m)
3 Squat Snatch 75kg

Time cap: 11 minutes

COMING SOON

1000/800m bike erg
300m run
21-15-9 sand bag back squats
directly into: 300m sandbag bear hug carry

♀45kg sandbag
♂68kg sandbag

For reps:

4 sets of 2’ ON / 1’OFF :
Unbroken** gymnastic complex:
7 Pull-ups
5 Chest to Bar Pull-ups
12/9 Cal Skierg
Max Burpee Box Jump Over (60/50 cm)

*minimum required work to go to the next interval :
7 pull ups + 5 chest to bar
12/9 calories ski erg
**male only

For time: 

50 wall ball shots 9/6 kg
60 double unders 
40 toes to bar 
60 double unders 
30/24 cal bike erg standing
60 double unders 
20 handstand push-ups
60 double unders
10 thrusters 50/35 kg

Time cap: 12 minutes

For time:
10 squat cleans @70/ 40kg 
8 squat cleans @80/ 50kg 
6 squat cleans @85/ 55kg
4 squat cleans @95/ 60kg 
2 squat cleans @105/ 65kg 

Time cap: 9 minutes

For time:
18 Toes to Rings
5 Wall Walks
8 Power snatch 65/35kg
5 Wall Walks
18 Toes to Rings
5 Wall Walks
5 Overhead Squats 70/40kg
5 Wall Walks
18 Toes to Rings
5 Wall Walks
3 Squat Snatch 75/45kg

Time cap: 11 minutes

COMING SOON

800/600m bike erg
300m run
15-9-6 sandbag back squats
directly into: 300m sandbag bear hug carry
Time cap: 18 minutes

♀25kg sandbag
♂45kg sandbag

For reps:

4 sets of 2’ ON / 1’OFF :
12 Hand Release Push-ups
12/9 Cal Skierg
Max Burpee Box Jump Over** (60/50 cm)

*minimum required work to go to the next interval :
12 Hand Release Push-ups
12/9 Cal Skierg
**step over it's allowed

For time:
10 cleans @40/25kg 
8 cleans @45/30kg
6 cleans @55/35kg
4 cleans @65/40kg
2 cleans @70/45kg


Time cap: 9 minutes

For time: 

50 wall ball shots 6/4 kg
4 shuttle runs
40 knees to middle
4 shuttle runs
30/24 cal bike erg - standing
4 shuttle runs
20 thrusters 35/25 kg
4 shuttle runs
10 snatch 35/25kg

Time cap: 12 minutes

COMING SOON