60 - 70% of max HR
In pairs
10 rounds

2 min row
/
2 min steady pace
30 DU
10 OHS 30/20 kg
6 Push-ups

Practice Handstand / Handstand walk

for 10min with partner
kb front rack / sandbag carry for distance
- every time you switch places both do 6-8 V-ups

shoulder press 5 x 5

Teams of 3 / YGIG per round

AMRAP 30
5 Power Cleans 60/40 kg
10 Toes to bars
15 Wall Balls 9/6 kg

10min with a single db 45/35lbs
50 db snatch
50 walking lunge
row for meters

20min EMOM of your choice.

Pick 1-4 movements and go by feel. You can do odd/even or straight emom.

15min
4 askelkyykky kp pään yläpuolella/eturäkissä
6 yleisliike
8 kp tempaus
10 cal laite

Rauhalliseen tahtiin nautiskellen

1rm in 20min

For time:

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:
- 800-m run
- 30 push-ups