For time:
40 Ski / Row Erg Calories
40 Single Arm Dumbbell Overhead Lunge Steps
40 Row / SKi erg Calories

Finish the workout with different machine than you start.

Timecap 12 minutes

5 x alkavalla 3 minuutilla

3 takakyykky @60-70% 1RM
2-3 seinällekävely

Kyykyt räjähtävästi ja kontrastiksi ylävartalon voimistelua

For Time: (10:00 Cap)
21-15-9:
Squat Snatches 40/30kg
Chest-to-Bar Pull-Ups

• Score = The time it takes to complete the workout

5 rds for time

5 DB hang power cleans right side
5 DB front squats right side
5 DB STOH right side

5 DB hang power cleans left side
5 DB front squats left side
5 DB STOH left side

L1: 20/15kg
L2: 25/17,5kg

TC:8 min

AMRAP 10

30 Jumping Pull Ups
14 Overhead Lunge w/DB 22,5/15kg
6 Burpees over Dumbbell

20 minutes running clock

Find heavy triple hang power clean
then 3 x 3 reps 90% of that

EMOM 12, For Total Repetition.

1 Minute : Bike Calories
2 Minute : Kettlebell Swing 24/16kg
3 Minute : Sit Ups

Complete 1 Unbroken Set For Reps

Target 3+
There is option use Band on Bar Muscle Ups
Beginner make Kipping Pull Ups or Strict Pull Ups

EMOM 12

1) 10 OHS 40/30 kg
2) 10 Ring row
3) 10 Push-ups

Kipping Handstand Push Ups

5 Sets Of 2 - 4

Go Every 2:30

....End of Progression.