Every 12 minutes for 36 minutes (3 rounds):
1000 m row
10 burpees
20 push ups
30 KB swings 24/16 kg
40 sit ups
50 air squats

A: 8min emom: 3x banded jumps
B: Incline db Bench press 3x8
C: Strict pull ups 3set
D: Lunge walk 3x10m
E: SL Standing hamstring curls 3set

3x8 @kohtalainen paino

For time
27 21 15 9
Cal bike erg
Jumping lunges

For time

First
3 Rounds
15cal Ski erg
10 DB snatch 22,5/15kg
5 Bar muscle up

Second
In this one use weight vest
3 Rounds
10 C2B
15 Box over jump 60/40
20 Deadlift 80/50kg

Third
4 Rounds
10m Handstand walk
10 Thruster 45/35kg
10cal Echo bike

TC. 40min

5 kierrosta.

3 min töitä:
- Echobike 10 cal
- Tuplat 20
- Skiergo loppuaika.
1 min lepo.

Tulos on kalorit skiergolla.

20 rounds for time with partner in style you go i go:

1 jumping bar muscle up
2 deadlifts 100/75 kg
3 double kb snatch 20/16 kg
4 burpees
5 cal AAB

Tc: 26 min

E2MOM’20

6 GHD sit-up
6 US-Swing 32/24kg
6 deficit push up

5x4 Deadlift

10 Plate G2OH 20/15
Then
20 Double KB Push Press 20/14
10 Plate G20H
Then
30 Air Squat
20 Double KB Push Press
10 Plate G2OH
Then
40 Russian KB Swing 20/14
30 Air Squat
20 Double KB Push Press
10 Plate G2OH
Then
50 Up Downs
40 Russian KB Swing 20/14
30 Air Squat
20 Double KB Push Press
10 Plate G2OH