Every 3 minute × 5 rounds:
15/12 calorie Bike or Row
10 d ball clean 40/30
5 Thrusters 60/40

FOR TIME OF:
30-20-10
PULL UP
FRONT SQUAT 60/40 40/25

AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 Toes to Bar
10 Burpees over the rower

One person works. Split as desired.
Burpee Option: regular burpee.

WU
200m walk
10x air squat
200m walk/run
10x goblet squat
200m run/walk
10x KB/DB swing
+
pohjemobbailut

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(20)
5/4/1=:25 work :15 plank :20 rest
body builders
wallsit
lateral hopovers
reverse sb burpee w/press

Finisher
50 cross crunch
1:00 butterfly stretch

10x pull up
10x push up
10x T2B
10x Thruster
1min rest

Banded deadlift 12-10-8-6 reps

30min amrap
40cal row
12 bob db 2x22.5
50 Du

20 - 1
Choose movemet:
A. Bench press
B. Push up
C. Shoulder press
D. Dip

Start doining 20 reps, then 19 reps...goal is end the exercise to the repetition one. Starting weight/ scale is light/ easy.

Time cap 45 min.

In bench press you can start barbell (20/ 15 kg) and do 20 reps. Then add 1,25 kg both side and do 19 reps in 22,5 kg weigt.

Bench press 5x3 reps, then max reps @ 70%