From 0-8 min do
50 squat
40 sit up
30 push up
20 burpees

From 8-14 min do it again

From 14-18 min do it a third time

Fail to teach the timer the you are timecapped, but start next round, else you rest until next round starts

A)
EMOM 5:00
For quality
30 Double Tap Jumps aka Penguin Jumps

B)
4 rounds
8 reps x Tempo Squats @ 5550
Immediately after 10 Plank to Low Squats
1-2min break after each round

C)
Finish with side plank 60-90s per side

5 rounds for time

20 GHD
5 squat snatch @ 55/35kg with 3s pause at bottom.

200 weighted walking lunges 20kg
50 weighted box step ups 16kg
50 abmat sit ups
50 back squats 20kg
50 hollow rocks
50 alternating Lateral squats 20kg
50 overhead squats 20kg
200 walking lunges (body weight)

30 min, 5 rounds of (1 min each)
1. 5 burpee + hyppyleuka
2. 4 HSPU
3. 10 strict knee raises
4. 10-20 du
5. 20 air squat
6. rest

Amrap 20
Ladder +2
2 push press
2 v up
200 m bike (100 m=1 rep)

For time
100 du
90 sit up
80 deadlift
70 front squat
60 push press
50 push up
40 snatch
30 front rack lungees
20 pull up
10 burpees
Barbell 40 kg

WU: 30 / 20 sec x 9
-Burbee + 2 air squat
-Hang power snatch + OHS
-2 front squat + 2 back squat

Emom 12
1-4 min: 2 power snatch + 3 OHS
5-8 min: 2 power snatch + 2 OHS
9-12 min: 2 power snatch + 1 OHS
Rest 3 min
Emom 12 - 57-63% back squat max 1 rep painosta
odd: 3 front squat
even: 6 back squat

Sali kiinni

3 Rounds for quality:
10 DB upright row R
10 DB upright row L
10 DB strict press R
10 DB strict press L
Rest 2min btw rounds

Then

3 Rounds for quality:
30sec suitcase hold R
30sec suitcase hold L
30sec OH hold R
30sec OH hold L
Rest 30sec btw rounds