3-5 rounds for quality

6 strict t2b
6 inch warm
12 "legs swing"
12 hollow rock
20 m Kb front rack carry

Taitoharjoittelu 20 min MU/Kipping/HS

Kondis (RPE 6)

1.Ring Muscle Up x 6 (RPE 6)
2. Walking lunges x 12 o/v
3. Kipping 30s
4. Dip x 6 (Rpe 6) + deep dip hold x 10s
5. Hollow body rocks x 20

AMRAP 18 min

8x AMRAP 3 mins alternating between:

A:
Dumbell "Chief"
3 DB Clean @2x22,5/15kg
6 DB Push up
9 DB squat

REST 1 min

B:
5 Target burpee
10 DB Renegade rows (5/5)@2X22,5/15kg
15 medball clean@9/6kg

Split the group in half, one group starts with the "Chief", the other one starts with the "B" amrap.

Freddy`s revenge

5 rounds for time of:
5 stoh 80/50kg
10 burpees

time cap 10min

10 Rounds:
4 Reverse Burpees
6 Push-Ups
9 Air Squats

”McGhee”

30min amrap

5 deadlift 125/87,5kg
13 push up
9 box jump 60/50cm

Every 5 minutes, for 30 minutes (6 sets) for times:
250m run
6 MU/C2B
12 pistol squat
12 GHD
12 m HS walk/Wall walk

Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(20)
WRK for 20:00
8 dumbbell power clean
6-10m shuttle runs
8 push ups
6-10m side shuffles
8 leg raise

Finisher
50 bicycles
1:00 hamstring stretch

3 Rounds For Time:
400m Run
30 Burpees
30 Sit-ups

8-8-8-6-4

Go every 2:30