For time:

50 Calories row
50 KBS (Heavy kettlebell!)
50 DB. Snatch, alternating hands (Heavy dumbell!)

Finisher:

Tabata stick sit-ups

WOD

EMOM for 16 minutes:
ODD: 5 Touch 'n go power snatches (moderate weight)
EVEN: 5 Box jumps (high!)

In 15 minutes build up to a heavy set of 3 ft. squats (Heavy, not max!)

Buy in 400m run

then 4 rds
15 American swings
12 box jumps
9 t2b

TC:12 min

3 rounds
20/16 calories rowing
16-20 push ups
1 rower per 3 person, start new round always
when rower is free or rest 1,5 min after 1 full round

Alternate.
1. 10- 15 Russian kbs
2. 30-50 double unders
3. 15 hollow rocks
4. 10 Ring Rows

1) Handstand Hold
2) L-Sit Hang
3) Ring Support
4) Wall-sit (loaded if needed)

5 rounds total
min 1 - double unders x 30-40 sec , max reps
min 2 - kb deadlifts x 10-12reps
min 3 - box jump overs x 10-12 reps

20min

30 käsipainotempaus
20 yleisliike
10 varpaat tankoon

4x3 (85-87%)