3sets:
60secs at moderate pace
1 min at easy/walk pace
50secs at moderate pace
1 min at easy/walk pace
40secs at moderate pace
1 min at easy/walk pace
30secs at moderate pace
1 min at easy/walk pace
20secs at moderate pace
1 min at easy/walk pace
I0secs at moderate pace
1 min at easy/walk pace

Rest 2’

Penkki 3x1x90%
Lattiapenkki 3x3x80%
Ojentajat käsipainoilla 3x12-20
Pystysoutu tangolla 3x6-10

With continuously running clock for 20 minutes, do 1 bicep curl + 1 push-up on the first minute, two on second, three on third etc. When you are not able to finish the reps in a minute, start again from 1.
Men use 20kg barbell and women 15kg.
Score is the reps you finish on, when 20 mins is up.

Lämppä ja mobility

5x5 vauhtipunnerrus

Metcon 7min amrap
10xVuorikiipeilijä
5x K2E
10xkyykky

Core
3x10 selän ojennus laatikolta

3 rounds for time of

2 minutes of L-sit hold in as few sets as possible (AFSAP).

After each round, perform 1 strict muscle-up and 10-ft. handstand walk for each L-sit set.

3 x 6 min AMRAP, rest 2 min

A.
5-10-15-20-25…
Wall ball
Cal erg

B.
2-4-6-8-10…
Devils press
Box step over (with DB)

C.
5-10-15-20-25…
Target burpee
Deadlift

Jumping pullups 4x6 reps

AMRAP 2
10 Wall Ball
10 Horizontal Pull Wrings
Rest 3 min

AMRAP 2
10 Burpees
Horizontal Pull w/rings
Rest 3min

AMRAP 2
20 DU/40 SU
10 V-Ups
HR 80-100% max

Maastaveto 4x1x70%, 1x75%, 1x80%
Kyykky max3 ("normaali kyykky", ei box)
Työntöveto / Korkeaveto 3x6
Reverse crunch´es 3x max