Alternate through:
1. 1-3 rope climbs
2. Sandbag carry 40-50secs (80/65/45/40kg)
3. 10-15 box jumps
4. 5-8 strict chin ups
5. 10-15 push ups.

Work in groups of 4 and rotate together. Find a rep range that is good for you.

3 rounds for quality

DB/KB Front rack reverse lunges 8/side

Ring support hold 20-30 sec

Strict pull up 10 reps

TC 12 minutes

1) 1-3 Rope Climb
2) 10m KB Overhead/Front Rack Walking Lunge
3) 8-15 Burpee

3 rounds for quality
20-30 sec handstand hold
10-20 sec chin over bar hold
10-20 sec ring dip hold or bottom of push up
20-30 sec perfect wall squat hold

Do alt time with partner, so she/he can check the working time.

Every 90 sec x 8
Pause clean ( 2 sec below the knee) + low hang clean

-all squat cleans, use 82-87.5% max

Every 4 minutes x 4

Alternating A & B (2 each)

A.)
30/26 Cal bike erg
15 WB shots 9/6kg

B.)
27/22 Cal Ski erg
15 WB shots 9/6kg

3 kierrosta, 10min aikaraja

50 tuplanaruhyppy
20 etunojapunnerrus kuminauhavastuksella

Back Squat
2 x 7 reps
2 x 6 reps

Use 75-82%
Rest atleast 2 min between.

Thruster 7,7,7

nousevilla painoilla, tauot 2-3 min.

"chipper" for time

50 wallball shots (20/14lbs)
50 push press (40/30 kg)
50 pull ups
50 KB swings (32/24kg)
50 DU

Scale pull ups to jumping pull ups
Scale DUs to 100 SU