From gym library.

EMOM 16 Work 0:40 / Rest 0:20 ( Max Reps )

Minute 1 : Bike Calories
Minute 2 : Back Squats 45/32,5kg
Minute 3 : Sit-ups
Minute 4 : Deadhang

Warm up(10)
3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

WRK(18)
3 burpees
6 kettlebell/dumbbell/sandbag swings
100m suitcase carry or 100m run

Finisher
50 flutter kicks
1:00 samson stretch

Kisaryhmän treenit

3x10-20s L-hang

15-12-9 reps for time of (cap time: 12 min):
- Step ups with Kb 2x24 / 2x12 kgs.
- Medball sit-ups 9/6 kgs.
- Push press 40/25 kgs.

Max rep unbroken Double unders

Nybörjare: Singel unders
- Atlet: String together SU with DU unbroken
- Avancerad: 35 unbroken DU
- Tjurnacke: 80 unbroken DU
- Ninja: 150 unbroken DU
- Avenger: 200 unbroken DU

Three rounds:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

For Time:
200 Toe Touches
100 Alternating Overhead Lunges (25/45lb bumper plate)
50 Plate Walkovers

100 Toe Touches
50 Alternating Overhead Lunges
25 Plate Walkovers

50 Toe Touches
25 Alternating Lunges
12 Plate Walkovers

*Toe touch= both feet have to be in the air simultaneously
*Lunges= Back knee has to touch the ground at the bottom and feet have to come together at the top (Place plate down to the ground when resting, don't drop it)
*Plate Walkover= both hands have to touch the ground

EMOM 21

min 1-18
1min : ring mu 3-5 ub
2 min: 0:30 HS walk
3 min: 3 high box jumps
min 19-21
19 min : max reps ring mu
20 min : max distance hs walk
21 min max box jumps