Strict C2B / Strict pull up 5 x 5-7 (slow down tempo if too easy)
Rest 1:30

40s. On 20s. Off for 16min
Push-up
Wall ball 9/6kg
DB-Snatch (alternating) 22,5/15kg
Air Bike for Calories

For Reps

Amrap 7

30 DU
7 Push press 50/35kg

L2: 5 strict HSPU
-goal 5 rds

Deadlift
4x8 55-65%
(Without belt)

3rds
10-15 v-ups, tuck-ups, sit-ups
20 back extension
10+10 obliques
no rest

Tabata Wallball 9/6kg
Tabata Toes to Bar
Tabata Overhead squat 20/15kg
Tabata Row Calories

Tabata score is the least number of reps performed in any of the eight intervals. No rest btw tabata´s

40-30-20-10
For time: 30 min time cap
Burpees
KB swings (53/35)
DB thrusters (35/15)
Sit ups

Scale: adjust weight as needed

4 kierrosta

1min 2 käden kp raaka rinnalleveto riipusta
1min pallonisku
1min bike erg/assault bike
2min lepo

Back squat 1 x 20

For time
20m DB Front rack lunge walking (2x22,5kg/15kg's)
21 pull ups
20m DB Front rack lunge walking
15 pull ups
20m DB Front rack lunge walking
9 pull ups
20m DB Front rack lunge walking
(scale the pull ups to 15-12-9 if need to) TIme cap 10 minutes.