Emom20 / 30-40sec work
1. Row
2. Hollow Hold
3. Assoult bike
4. Plank

4 rounds
1. 5 Box jump from another box
2 4-8 Strict Hspu

For time:
500m Row
30 Chest to ground Pushups
30 Jump Squats (full squat!)

Start on the rower. Once first person is done rowing, next person starts

5×5 easy

3 Minutes ON: 3 Minutes OFF x 5
- 1000m BikeErg into Max Air Squats

Score : Air Squat reps

"One works, one rests"

2000 m Row
75 Ring push up
50 Power clean (60 kg)
100 Box over burpee
50 Power clean (60 kg)
75 Ring push up
2000 m Row

Laji 3A

For time:
25 m + 25 m sled push @ 30 kg

Result: ?

Laji 3B

For time:
1500 m run

Result: total time of sled push + run 6.38, 9./76.
Run 5.59

Parallette HSPU x3-5
Strict Pull up/C2B x5-8
Rest 2-3min...

With barbell

Bicep curl 4 x 12 reps
Shoulder press 4 x 12 reps

barbell deadlift

E2MOM 10min
6-8 deadlifts 70kg all sets did 8 reps every set

3-6-9-12-15.... 7min
Hang power clean
Box jumps
Finished 15 of both just in time