Emom 30

1. 8-12 cal soutu
2. 1-2 Rope climb
3. 20 du/40 su
4. 1-3 wall climb
5. 8-12 box jump
6. 8-12 T2B/T2R

2 rounds:

30/25 cal row
25 wall balls
15 HSPU
2 min rest

30/25 cal row
25 wall balls
15 T2B
2 min rest

30/25 cal row
25 wall balls
15 pull ups
2 min rest

12:00 for quality
400m Row or 1 x Stairs or 30m Sled Push
20-50 x Double Unders

Emom20 / 30-40sec work
1. Row
2. Hollow Hold
3. Assoult bike
4. Plank

4 rounds
1. 5 Box jump from another box
2 4-8 Strict Hspu

For time
200m run unweighted
1' rest
200m run weighted
1'rest
400m run unweighted
1'rest
400m run weighted
1'rest
600m run unweighted
1'rest
600m run weighted
1'rest
800m run unweighted
1'rest
800m run weighted
1'rest
1000m run unweighted
1'rest
1000m run weighted
Weighted With a 12 kg kettlebell insider a backpack

For time
Power clean+push jerk 10 reps
X 4 rounds
Rest 2' between the rounds
Rounds:
1)50kg 2)60kg 3)70kg 4)75kg

For time
10 power snatch 50kg
20 bar facing burpees
10 power snatch 50kg
30 back squat 50kg
20 bar facing burpees
10 power snatch
40 pull up
30 back squat 50kg
20 bar facing burpees
10 power snatch 50kg

For time
40 ghd sit up
40 box jump over 60cm
1' rest
40 ghd sit up
40 hang dumbell clean and jerk 22.5kg
1' rest
40 ghd sit up
40 wall ball 9kg

Open gym

4 Rounds (2min work / 2min rest):
12 toes to bar
14 thruster 42,5/30
AMRAP row

Kotitreeni

4 Rounds

2min AMRAP:
16 V-ups
14 Jumping squat

2min Rest

1+1+1
Squat snatch