For time with a partner

1200/1000m row/ski or 2400/2000m bike
60m sandbag walking lunge (45/30 kg)
30 burpee box jump over (60/50 cm)

-rest 3 minutes-

30 sandbag box step over (50 cm)
60m burpee broad jump
1200/1000m row/ski or 2400/2000m bike
Time cap: 30 minutes

E90s x 9

3x3 power snatch 65-75%
3x2 power snatch 75-80%
3x1 power snatch 80-90%

AMRAP 3 x 3

Bike 12/9 Calories
12 Weighted Lunges, 15/10kg
15 Sit-Ups

Rest 2:00 btw amrap´s

Reverse Lunges ( Barbell on back )

6 x ( 3 + 3 ) Go Every 3:00

EMOM8
1: 8-12 bulgarian split squat
2: 8-12 bulgarian split squat

EMOM8
1: 30s sideplank hip touch/ 30s hold
2: 30s sideplank hip touch/ 30s hold

E2,5min x6
6-6-4-4-2-2 tempo back squat (21x1)

In teams of three
I go / You go, divide the reps as you like

50/35 kg barbell

100 DL
100 HPC
100 FS
100 STOH

Every minute starts with one syncro burpee

90s on 30s off for 4 rounds w/ partner, YGIG, split working time evenly:
a) jump rope training: DU-crossover / DU / crossover
b) turkish get up
c) machine
d) AMRAP:
5-10 strict T2B / knee raise / v-up / toes to rig
10-15 KBS

RPE 6-8, go by feel

D:ssä mennään edelleen ygig, ensin pari A tekee vatsat, sitten B, tämän jälkeen A tekee KBS:t, sitten B, jonka jälkeen palataan taas vatsoihin. Jatketaan seuraavalla kierroksella siitä mihin edellisellä jäätiin.

Every 3min x 3:
10 Burpees
3 Squat Snatches @43/30kg
3 OHS