With a running clock with a partner:
0:00 - 10:00
10 DB Renegade Row @2x22,5/15kg
8 DB Front Squats
8/6 Cal Row / Ski
*One athlete completes a full round at a time

10:00 - 20:00
10 DB DL @2x22,5/15kg
8 DB Thruster
8/6 Cal Row / Ski
*One athlete completes a full round at a time

22:00 - 30:00
P1: 1 min max cal Cardio Machine
P2:
-20 m DB Farmer Carry
-10 DB Front Rack Reverse Lunges
-20 m DB OH
(then switch)

3:00/2:00/1:00 @ increasing pace

Row
Air bike
SkiErg

AMRAP 12

5 Wall Facing HSPU
30 Double Unders
7 CTB
15/12 Calories Bike Erg

3 Intervals

A1. 12-minute EMOM*
3 Ring muscle-ups
6 Strict handstand push-ups
12 Air squats
* Alternate rep scheme if 3/6/12 not realistic: 2/4/12

A2. 12-minute EMOM (0:40/0:20)**
1) Shuttle runs*
2) Rope climbs
3) Handstand walks,7.62m segments
* 1 shuttle run = (7.62m) out + (7.62m) back

A3. 12-minute EMOM (0:40/0:20)**
1) DB hang power clean and jerks @ 2 x 22.5/15kg (50/35lbs)
2) 8 DB Walking lunges + Hand-release push-ups in the remaining time
3) Echo bike for calories
** Work for 0:40, rest for 0:20

Rest 3:00 between EMOMs

Ring muscle-up → Reduce reps (1-2 Reps) → Bar muscle-up → Chest-to-bar or regular pull-ups (3 to 6 reps)
Strict handstand push-up → Kipping HSPU
Rope climb → ½ length rope climbs
Handstand walk → Wall walk

Dual KB skill medley

10 – 8 – 6 – 4

KB hang clean & press/push press/push jerk (your choice)
KB hang snatch
KB overhead squat
(steps) KB overhead walking lunge

Rest as needed between movements/rounds

Gymnastics capacity (Bar MU + HSPU)

4 Rounds for reps, not time

20/15 (cal) BikeErg
Big set of Bar muscle-ups
20/15 (cal) BikeErg
Big set of Wall-facing handstand push-ups

4x3min
1. 3min erä
- Heiluri x 3
- Rive x 3
- Thruster x 3
2. 3min erä
- TGU max
3. 3min erä, sama kuin eka
4. 3min erä, sama kuin toka
2min huili erien välissä

EMOM 8
- Am. Heiluri x 20
- Abmat sit-ups x 20

Deadlift

3 x 4 @ 80-83% (2 RIR), Rest 3:00-4:00 b/t sets

6 Intervals

A1. 2:00 AMRAP
8 Hang power snatches @ 43/29kg
12 Toes-to-bars
36 Double-unders

– Rest 1:00 –

A2. 2:00 AMRAP
3 – 6 – 9 – etc.
Ground to overheads @ 43/29kg
Bar-facing burpees

– Rest 1:00 –

A3. 2:00 AMRAP
20/15 (cal) BikeErg
Shuttle runs* in the remaining time
* 1 Shuttle run = 7.62m out + 7.62m back

– Rest 2:00 –

Flow. Rotate A1 / A2 / A3. Note longer (2:00) rest between A3 and A1

These are intended as fast, hard, sustainable intervals for the 2 minutes and can be repeated with 1:00/2:00 rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
These short intervals simulate combinations that have shown up in the CFG open. With only 2-minutes of work, aim to keep a high pace and unbroken sets.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement

4 rounds:
20sec Jumping lunge
10sec rest
20sec v-up
10sec rest
20sec broad jump
10sec rest
20sec mountain climber
10sec rest
60sec rest