3-5 High box Jumps,
10 Good Mornings

4 rounds for time
400 m run
30 med ball squat
20 med ball sit-ups

Time cap: 24 min

Cool down

For Time ;
21-15-9
Burpee box jump
Russian KBS 32/24

Time Cap 6 Mins

3 rounds for quality

Banded walk around the gym*
30 sec banded hollow hold (L)
20 m weighted KB lunge (2x24/32kg)
30 sec banded hollow hold (R)
30 KB swing (24/32 kg)
30 sec L-sit hold

Did you find your buttocks ? :D

*Tie a knot on a red, thin rubber band, to make a loop of a diameter 25-30cm. Tie the loop around the legs. Walk the long sides of the gym side ways, first left side leading, then the right side. Walk the short sides frontwards and backwards, adducting the leg at each step.

3-5 Rounds
8 strict chin ups
10 bicep curls 25/15kg
10 reverse grip bicep curl
10-15 diamond push ups
15 Reverse fly 2x5kg or 2x2.5kg

22 Min cut off

Working in Pairs; 20 Min AMRAP
40 Cal Row (ygig)
20 Deadlifts 70/50kg (ygig)
20 Burpees ( together)

21-15-9-6-3

boksihyppy
käsipaino vauhtipunnerrus 22,5/15kg
etunojapunnerrus korokkeilta

Snatch 1RM in 15 minutes.

3 Squat Clean (70/50kg),
6 TTB,
9 Burpee

gymnastics:
hs/hspu progressions:

½ wall climb
wall climb
free hs
kick to hs

mu progressions:
kippiliike
hip to rings
box kip up