Accumulate 3:00 in an overhead Yoke hold.
You choose the weight.
If you don't have a yoke substitute heavy kettlebells

Rest as needed.

Accumulate 3:00 in a clean grip axle bar top of the deadlift hold. Be conservative here, this get's very tough fast.

*If you don't have an axle bar or fat grips do plate pinches with 35/25# bumper plates.

Tabata 1 - Hang Snatch (43/30)
Rest 1'
Tabata 2 - Burpee Box Jump
Rest 1'
Tabata 3 - Overhead Lunge Kettlebell (24/16)

3 rounds “Wilmot”
50 Air Squats
25 Ring Dips

EMOM 12

C&J

2-3sets:

4+4 Turkish get up
20-40m D-ball carry

5 x Joka alkava 2,5 min

10 m 2 x KB front rack lunge
8 toes to bars

Korkea te veto + Te veto + tempaus

4 x (1+1+1)@65-75%
4 x (1+1+1)@75-85%
3 x (1+1+1)@90%

Työntö niskasta Te otteella samaan vauhtiin (ala Liito-Orava)

5x5@50-70% (te)

Max korka boksi hyppy n 8-12 täyttä ponnistusta

EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

Teams of 4
Station 1: 6000m row (alt. anyhow)

Station 2: AMRAP
20 burpee box over
30 wall ball
40 KBS 24/16
50 abmat sit ups

Two persons working per station, alternate every 3:00 between stations. Station work: 1 work 1 rest.

4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Bar Muscle Ups 8/6 reps