EMOM 30

A. 45 s row
B. Amrap pistol squats
C. Rest

2 min max reps köysikiipeily
1 min lepo
2 min max reps varpaat tankoon
1 min lepo
2 min max reps käsilläseisontapunnerrus
1 min lepo
2 min max reps hollow rocks

Rinnalleveto + etukyykky

5 x 2 + 2, AHAP

Pystypunnerrus 5x5 ("helppoja" vitosia noin 90-95% teholla)
Kapea Penkki 5x8-12
Pystysoutu 50 toistoa
Salkkunostot 50 toistoa / puoli
Hauberit 100 toistoa :)

In pairs with only one person working at once complete 2 rounds for total reps:

4 minute Calorie Row
2 minute Sit Ups
4 minute Calorie Assault Bike
2 minute Double Unders
4 minute Calorie Ski
2 minute Running

EMOM 5

6 Sets of:
Axle Bar Overhead Carry
30 m
30 m
(Heavy) 30-30-30-30 m

With a running clock, every minute perform 1 lift and add 5kg for men and 2,5kg for women.

Start with 50% of your 1RM Snatch. Snatch (anyhow) as long as possible. Once you cannot snatch the weight, clean (anyhow) for as long as possible. After the cleans, deadlift as long as possible.

Basic Endurance 60 Minutes of:

Row 8 min
AMRAP 12
7 Bar MU
30 Russian Twist
6+6 DB push press

Ski 8 minute
AMRAP 12
12 C2B
Max Distance HS walk

Bike 8 minute
AMRAP 12
18 Pull up
14 Strict HSPU
7 box jump 30/24"

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.