For time:
Partner workout
100 push ups / HARD diamond push ups
100 m walking lunge
100 ring row / HARD supine ring row
100 m walking lunge
100 dips / box dips / HARD ring dips
100 m walking lunge
100 L-hang sit up / HARD T2B
100 m walking lunge
100 burpee / HARD burpee sit up
100 m walking lunge
Extra:
100 pull ups / HARD C2B
100 m walking lunge

*Partners can do reps same time. Extra round is for You who have done pull ups and C2B before.

Time cap 50 minute.

5 rounds for time:
14 pull up
22 box jumps

Rest 55 sec

184 air squat

Time cap 20 minute

5 Sets. Every 4:00

5 - 8 Shoulder Press
5 + 5 Dumbbell Row

4 kierrosta

5 takakyykky (70/50)
10 boxihyppyy (60/50)
15 kahvakuulaheilautusta (24/16)

5:00 easy pace Jog, Bike, Row, Ski etc
+
Weighted Frog Pumps: 3 x 20. Rest 60s
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 rft
12 tricep pushdown
12 hammer curl
-no rests-

Min 1: 8 Barbell Bent Over Row (challenging)
Min 2: 8 High Box Jump Over 80/60cm
Min 3: 15-20sec Battle Rope (all out)

30s Pass Trough
30s Around Worlds ( Right )
30s Around Worlds ( Left )
1:00 Frog Stretch
1:00 Boot Starppers

A: Power clean 5x3
B1: Lat pull downs 3set
B2: Nordic hamstring curls 3set
C: BB pendlay rows 3set