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

Etukyykky 6 x 4, 80 %

EMOM 5:
5 tng power clean ( 70% of max)

EMOM 5:
3 tng power clean (80% of max)

Every 30s for 5 min:
1 power clean (+ 85% of max)

EMOM 5:
3 tng power clean

"Fabulous 50" 5RDs for Time
10 Box Jumps
10 pushups
10 squats
10 sit ups
10 Burpees

AMRAP 5min.
10 MB Thrusters
10 pull ups