Metcon (time)

3 rounds for time of:
20 KB Clean & jerks
50 Double-unders
20 GHD Sit-ups
50 Double-unders

Timecap: 16 minutes

M: 32kg
W: 24kg

2, 2, 10 – 4, 4, 20 – 6, 6, 30…. etc
TTB,
Push-Ups,
DU

Muscle-up progressions

Muscle-ups 3×1, 3×2, 3×3 or 2×5, depending on your skill level

10-20 GHD Sit-Up,
10-20 Parallette Push-Ups.
Rest as needed.

5x5
All sets heavy and working sets.

3 rds for time

30 Russian KB swings (32/24kg)
15 Burpee C2B

TC: 10 minutes

10-9-8-7-6-5-4-3-2-1 for quality:

Non alternating reverse lunge steps (2x KB/DB front rack /side V2
Strict t2b
Strict press (from the floor) V2

A. 6 Min AMRAP
10 Snatches 35/25kg
3 Bar MU

Rest 4 Mins

B. 8 Min AMRAP
14 DB snatches
5 Ring MU
28 DU's

Post reps on A. And Reps on B. Combined for total and breakdown in comments

Parin kanssa 12 min, toinen tekee/toinen lepää

20 istumaannousu
20 pallonisku
20 etunojapunnerrusta
20 rinnalleveto pallolla

Working in pairs;
25 Min AMRAP
400m Run
Row Distance.

Steady, easy pace.
One person runs and other rows distance. Switch after each Run.