All for time:

5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

A: Bench press 3rm +4x5 deload set
B: Leg press 5set
C: Incline Db Bench Press 3set
D: OH triceps Cable extensions 1xMax
E: Leg extensions 2set

Team of 2:
EMOM 48: 30s on / 30s off
Min 1-4 assultbike
Min 5-8 hand release burpee
Min 9-12 shuttle run
Min 13-16 row
Min 17-20 du
Min 21-24 ski
Repeat

OHS

4x3
@85 of 1RM snatch

90 Minutes HR 1-2 ( Gray - Blue )

You can change Ergos as you like.

After 10 minute Ergo : 1 Legless Rope Climb & 1 Minute HS walk Skills

5x1min on - 1min off
-Erg
-GHD/abmat situp
-Strict pullup
-Overhead squat
-Burpee box over

4 x 4 min AMRAP, rest 2 min

A.
12 cal row/ski/bike
10 KBS
8 goblet squat

B.
12 burpee
10 DB snatch
8 reverse lunge (with DB)

EMOM 20
1) C2 15 cal
2) Pistol Sq 4+4
3) DU 50
4) HSPU 5
5 min rest
EMOM 20
1) Rope 1-2
2) SKi erg 10 cal
3) Bar Facin Burbee 10
4) Hang DB Snatch 5+5 @16 kg

Rest / Optinal recovery session
Easy/recovery pace
250-500-750m of
rowing
ski erg
running on assault runner

then

Functional body building for accessory/ body maintenance work
2 sets of:
8-12 reps each side
windmill (tee varovasti eilisten sumomaven perään 5kg)
db row
single arm military bench press
use 5-15 kg weights
rest 2-3 min bwn rounds

2 sets of
8-12 reps each side
weighted cossack squats
single leg weighted hip bridge
single leg calf raises
rest 2-3 min bwn rounds

Choose 2-3 upper and lowerbody mobility drills to do today evening .