4 rounds for 5 mins:

400m run (only one each round)
AMRAP with remaining time after each 400m:
3 burpees
6 hrpu's
9 air squats
12 sit ups

1 minute rest between rounds

AMRAP 35'
100 Alt DB Hang Clean-and-Jerks 2x22,5/15kg // Partner Hang Hold
100 Box Jump // Partner Plank Hold
100 Burpee Box jump over // Wall Sit
100m Single-Arm Overhead Lunges 2x22,5/15kg, each! (200m all together)
AMRAP Wall Ball @9/6kg

AMRAP 5:00
17/10 Calorie Bike
10 Toes to Bar

Rest 5:00

AMRAP 5:00
15/9 Calorie Bike
15 Kettlebell Swings @24/16

3 rounds
10/8 cal bike or row
5 inchworms
10 passthroughs

Barbell warm up (empty barbell)
2 rounds
5 deadlifts
5 hang clean
5 front squats
5 strict press
5 push press
5 backsquats
5 good mornings

Warm up bear complex for 5:00

Start WOD by 8:55am

Partner WOD
1000m Row
50 bear complex 95/65
2000m bike
50 bar facing burpees
800m Run

*split work however you like. 1 person works 1 person rests. Have to finish all movements before moving onto next.

*35 min cap

3 x AMRAP 8min (rest 90 sec between AMRAP's)

A.
12/8 Cal Row
10 Bench press

B.
10/7 Cal SkiErg
10 Strict Dips

C.
10/7 Cal Echo bike
10 Seated shoulder press

The goal is do all 10 reps of barbell/gymnastics movements unbroken.

5 x 5 Maastaveto @70-75%
*Voit testata alkulämmittelyn jälkeen teknisesti hyvän ykkösmaksimin tai laskea vanhasta tuloksesta. Vaihtoehto myös enempi tunnustella ja jättää 3 toistoa varaa sarjoihin.
*Kahden minuutin lepo sarjojen väliin
*Kaikki sarjat samalla painolla
*Pysäytä lattiassa joka toiston välissä, älä tiputtele tankoa.

Three sets of eight glute ham raises.

Round the month. 50 bar dips, 50 squats, run 900 yards. Feb is 2 rounds. 50 GHDsitups buy out.

Four sets of six double KB snatches. Mark weight of single KB.

For time

30 DB Thruster 2x 22,5kg/15kg
30 DB snatch 2x 22,5kg/15kg

Every starting minute 1 rope climb
After that
75cal Echobike

TC.20min