1) Reverse Hyper: 4 x 20. Rest 90s.
or
Back Extensions on a GHD: 4 x 10 (1 count squeeze at top). Rest 60s.

2) Side Plank: 3 x 10-20s each. Rest 30s.

2 Rounds, new Interval every 4th minute

A) SkiErg 20/15 Cal.
20 Squats
12-15 Lateral Burpees over sticks

B) Row 20/15 Cal.
20 Squats
8 Burpee over Boxes

C) Assault Bike 20/15 Cal.
30m Sled Push
20 Squats

D) 20 Over Obstacle
15x10m Shuttle Run

EMOM 12 min
15 KB-swings 24/16 kg
10 burpees
15 situps

Valakyykky 5x5
Yhden jalan kyykky (bulgarian split squat) 4x12-15
Salkkunostot 4x12-15
Vatsoja oman kunnon ja tunnon mukaan eli vähintään 100 toistoa :)

Report max unbroken ring muscle ups

21-15-9 for time:
- Row cal
- Burpee over rower

12x two reps

EMOM 50
A) 15/12cal Row/ski/ab
B) 10-16 Alternating DB snatch (light/moderate) 1 hand=1 rep
C) 1 round of Cindy
D) 1min easy run
E) Rest

Alternate from A to E.
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats.
If needed, scale the reps down to 4, 8, 12 etc.

Lunge – 12 reps (6 leg)
Dynamic Push Ups – 12 reps
Shuttle run 100 meter

Hang power cleans
EMOM 12
1. 5 Hang power cleans under the knee @60%
2. 4 Hang power cleans under the knee @65%
3. 3 Hang power cleans under the knee @70%
4. Rest