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

"Wake up"
3x 3-4+10 Strokes All In on Rower

"Pre-Workout"
3x Weighted Split Jumps (as long as partner pushes the sled) + 20m Sled Push

"Easy Burner"
4x
Every 5min
20sec All In Assault Bike
+ 20/15 Cal Row

For time:
100 Russian twists 15/10kg (every twist counts)
5 Burpees penalty for every drop

For time:

row 1000m
30-20-10
box jumps 24"/20"
OHS 50/35kg
row 500m