20:00 AMRAP:
Run, 200 m
10 Burpee Pull-ups
4 Wall Walks
Run, 400 m
10 Burpee Pull-ups
4 Wall Walks
Run, 600 m
10 Burpee Pull-ups
4 Wall Walks

12min/Build up
Power clean+Hang Clean+Frontsquat
hang above the knee

10, 9, 8 ... 3, 2, 1
10 Meter Shuttle Sprints
Burpees

2 min soutu
1 min boxiaskellus
2 min bike
1 min kk-heil.
2 min soutu
1 min naruhyppy
2 min bike
1 min HBR

3 rounds, 1 min per / max reps

Wall ball 9/6
Sumo high pull 35/25
Box jump 60/50
Push press 35/25
Row (cal)
1 min rest

For time with partner (you go, I go )
In 5 mins x 5 sets
Complete :
100 Double under
50 Dumbell alt. Hang Snatch @22,5/15kg
25 Box jump
Remaining time max rep : syncro target burpee pull up/ sc : target burpee

Rest 2 mins btw sets

E90s x26
a) up & down
b) sit up + air squat
c) double db dl + double db stoh
d) box get up

Deck of cards with two suits.

Strict RMU

A)
6x20s* on / 40s off
Alt. Bw A & B
A) Ring support hold (top)
B) (bottom)

*10-20sec

B) False grip
E90secX3
15-30sec false grip hang

C) 20 mins for Q:

1.) Transition on low rings
*L1: feet on the ground L2: banded

2.) Negatives
*L1: low rings L2: high rings

3.) Strict rmu

4min any ergo
10 ring row
20 du*s, 50 single unders
10+10 db hang clean and jerk
20 abmat sit-ups
1-3 wallwalk

2rounds for time:

-5 wall walks
-12 KB hang cleans 2x 32kg
-80 DU
-15 HSPU
-12 KB hang cleans
-80 DU
-20m hs-walk (2.5m min)