4 x 60s on / 60s off:

1. (weighted) plank hold
2. 30+30s side plank hold

AMRAP 20

10 Toes to Bar / 20 Toes to Post
10 Double Dumbbell Push Jerks 22,5/15kg
20m Double Dumbbell Walking Lunge 22,5/15kg
25/20 Cal. Machine

30 Minutes For Quality :

3 Bar Muscle Ups / 6 Chest to Bar Pull-ups / 9 Pull-ups
8 Incline Dumbbell Bench Press
0:30 Reverse Plank
6 D-Ball Squat

For Time :

Row 1600m/Bike 3200m

100 Dumbell Snatch 22,5/15kg
200 Sit-Ups
300 Walking Lunge´s

Row 1600m/Bike 3200m

Change ergo at start & end.

pk 60min:
5-10min
sledge push/pull
skierg
rowing
airdyne
running
kb tgu
kb farmers walk

For time :

21-15-9

Push Press 50/35kg
Front Squat 50/35kg

Rest 2 minutes

9-15-21

Push Press 50/35kg
Front Squat 50/35kg

CAP 12

8min

20-40 tuplanaruhyppy
15 kp tempaus

In 15 min, find your 1 RM in 3 x power clean + push press.

Hang clean over the knee + from the floor+ 2 x split jerk (right foot front, left foot front)

3 x 1+1+2

Use 60 -75 % of 1 RM

EMOM 20
a) 20-40 Double Unders
b) 8-12 Burpees
c) 12-15 Box Jumps
d) 10-15 Pushups