3×3@80%, rest 2min

Voima
E90sec, 5rds
Push press 5
*nouseva paino
*lattiasta

Metcon
4x2min amrap
Push up 8
Sit up 8
Rest of time run

*rest 90sec btw amraps

Kyykky 1x70%

Tempo-kyykky 3x6x30% (3/1/3)

Yhden käden kulmasoutu 3x30 / käsi

Takareidet kumpparilla 4x15

Back squat 5-3-3-3-1-1-1-1-1 reps

Mave
4x3, nousu v0

12min
10 Raakarive riipusta käsipainoilla
8 Ilmakyykkyä
6 burpeeta
1min tauko

Penkkipunnerrus
4x5, nousu v2

Emom 12
1) 40s kone
2) 10 Kp-tempausta
3) 5+5 Boxille nousua
4) Lepo

Ft:
5 rounds of
5 pullups
10 pushups
15 airsquats

Then:
4 rounds of
8 handstand pushups
15 kb swing @24

Then:
3 rounds of
15 box jumps
15 knees to elbows

Then:
2 rounds of
20 wallballs
30 situps

Then:
50 burpees

Partner workout
Every 12 mins x 3 sets

IN 12 mins
Partner A:
1 round of "Cindy"
250/200m row
2 rounds of "Cindy"
250/200m row
3 rounds of "Cindy"
250/200m row
Remaining time is Rest!

IN 12 mins
Partner B:
10 wall ball @9/6kg
10 alt V up
20 double under
200m run
20 wall ball @9/6kg
20 alt V up
40 double under
200m run
30 wall ball @9/6kg
30 alt V up
60 double under
200m run
Remaining time is Rest!

Switch after both completed!

Then,
In 12 mins
10-20-30
Synchro KB USA swing @24/16kg
Synchro burpee
Synchro KB goblet squat clean
Remaining time double KB deadlift (YG,IG)

A. 15min
Ski erg 25 cal
Turkish get up 3/3
Cossack squat 10
Hs hold 20-30s

B. 15min
Bike erg 25cal
Strict pull up 5
Push up 10
30 du/su

C. 15min
Row 25cal
Bar hang 30s
Windmill 5/5
TTB/strict or w/kip 6-12

-pause(2s) at the bottom of receiving position
-moderate/heavy
-2min rest