Work in pairs - 1 working 1 planking
For time:
200 push up
160 KBS 24/16
120 power clean 60/30
80 thrusters 50/20
60 OHS 40/15
40 TTB/KTC/knee raise
20 Ring or Bar Muscle up/ C2B or pull up

Every 3'min for 5 sets:
5 Deadlift @RPE 7-8

Rest 3' min

Then..
Max reps @ 70%

Metcon: 1 Round for time Tc 10'min

Treenaaja

1 Rope climb
5"sec hs hold
3 Devil presses 15/12.5kg
300m bike / 100m Run

2 Rope climbs
10" sec hs hold
6 Devil's presses 15/12.5kg
400m bike / 150m Run

3 Rope climbs
20"sec hs hold
9 Devil's presses 15/12.5kg
500m bike / 200m Run

Kuntoilija

2 Rope decline
30 sec plank hold
2 Devil presses 10/7.5kg
300m bike / 100m Run

3 Rope decline
40" sec plank hold
4 Devil's presses 10/7.5kg
400m bike / 150m Run

4 Rope decline
50" sec plank hold
6 Devil's presses 10/7.5kg
500m bike / 200m Run

*10' min AMRAP *

Treenaaja

7,5m Handstand walk
8 Free standing HSPU / Kipping HSPU
180 Pirouette / 30"s Handstand hold
4 Bar Pull-overs

Kuntoilija

7,5m Bear walk
8 Pike Psu
15"s Handstand hold
4 Knees to bar

40' min @Moderate pace One @ Full round and other one running

Treenaaja ____________ Kuntoilija

2 Ring muscle-ups ___ 4 Ring PU / 10 Ring rows
10 + 10 One DB renegade row
10 One DB goblet squat / DB front squat
10 One DB devils press alternating

Pistols squat 3x 3+3

Hamstrings Nordic Raise 3 x 5

Then..

1' min Max reps alternating L +R

Treenaaja Kuntoilija

4 Rounds of:

5 Squat box jump ______________ 5 Squat box jump / Steps
15/12 Bike cals _________________ 15/12 Bike cals
10+10 Gorilla rows KB __________ 10+10 Gorilla rows KB

Rest 60"sec ____________________ Rest 60"sec

20'min to find your 1RM
Squat clean + jerk

" Grace " Tc 8'min

Treenaaja ___________________ Kuntoilija
30 Clean & Jerks AFAP _______ 30 Clean & Jerks AFAP

61/43kg ______________________ 35/25kg

10'min Rounds of:

10 Cals Ski
8+8 Half Kneeling single Arm DB Press
8 DB RDL
4 Inch Worms Push-up

Then 2 Sets of:
1st = 10 Push presses RPE 5
2st= 10 Push presses RPE 6