4 min on, 2 min off for 6 rounds (2 each):

A. Row or bike for calories
B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
C. 100 m run + 20 air squats + 20 double unders

Rotate stations for total 2 rounds per each.

10min easy pace bike (NOSE BREATHING)
*
EMOM x 40-60

1) 7-15cal row
2) 7-15cal bike
3) 7-15cal ski
4) 20-30 DU
*
10min easy pace bike (NOSE BREATHING)

TARGET PK2

AMRAP 3x10

AMRAP10 - core
20 superman
20 vatsarutistus
20 kantakosketus puolelta toiselle
20 lankussa kierrot

AMRAP10 - yläkroppa
10 rengassoutu
10 punnerrus
10 kulmasoutu
10 hauiskääntö + pystypunnerrus

AMRAP10 - alakroppa
10 yhden jalan sjmv
10 air squat
10 stepperin/boksin ylitys
10 lonkan koukistus

Partner workout (You Go , I Go)

2 sets / 5 mins rest

Buy in:
50/40 cal row
then 2 rounds of :
20 box jump@60/50cm
20 DB devil's thruster@2x15/10kg
20 renegade row
Cash out:
50/40 cal row
Total time cap 35 mins

3-4 rounds:
20 sec on/10 sec off
- plank step ups
- varpaiden kurotukset
- flutter kicks
- kylkien siirrot lankussa

A: Hip muscle snatch + hip squat snatch + low hang squat snatch
B: Hip clean+ low hang clean+ split jerk
C: Double clean pull+ low hang clean pull @max clean and jerk 5x3

Push press 1RM of the day

A) Row
B) 6+6 Db snatch
C) Du
D) macho man
E) Core

E90sec for 6 min:
3 Hang Muscle Snatch

AMRAP 12

Buy-In Run 800m
....into
10 Push Ups
5 Toes To Rings
30 Lunge