Open Gym 1:30-3:00 post if coming

50 leukaa tai rengassoutua
50 ilmakyykkyä
40 toes to bar tai polven nosto
40 ilmakyykkyä
30 rengaspunnerrusta
30 ilmakyykkyä
20 burpeeta
20 ilmakyykkyä
10 PEP
10 ilmakyykkyä

Aikaraja 20 min

20 Min EMOM
ALternate through
1. 1-3 strict Mu or 3-5 false grip ring pull ups
2. 6-10 Dips
3. 15 V Sit-up
4. 3-5 strict Hspu's

Max rounds in 12 minutes
Ground to overhead (rx 45/30kg)- 5reps
True push-ups- 10reps
Box jumps (rx 60cm)- 15reps

5 RDS FT
10 push ups
15 squats
20 mountain climbers
25 jacks
30 plank

5 rounds for time:
1 Rope climb 4m
5 HSPU
10 DB thrusters 2x15/10kg
15 Abmat SU
20 DU

Timecap 20min

2 rounds for quality
30 s hand stand
10 parallel bar dip
10 strict chin ups
5 strict HSPus
12 diamond push ups
15 push ups
try doing all sets unbroken

4x90sec ON/60sec OFF
Alternering between a and b

a) Pick up your Partners bag Idiot Run

b) Partner Assault Bike

rest 2min

4x90sec ON/60sec OFF
Alternering between a and b

a) Alterner with Partner Burpee over the käpp

b) Shuttle Run (alone)

rest 2min

4x90sec ON/60sec OFF
Alternering between a and b

a) Sled Push (one at the time)

b) Row 25/18Cal. (alone)

weighted sit ups (4*10)

Row:
6x
3min with 5 k pr pace + 7/ + 10 s
1min with 5 k pr pace - 3 / - 5s

OR

Assaultbike:
6x
3 min moderate
1 min hard