As many push ups in 60 seconds

WT
5x5
Bench Press
Ring Dip

15-1
Banded Flys
Banded Press Down

CF
Emom 6 Min
3 Front Squat

5 Rounds of
10 Push Press
10 Pull Up

BC
Amrap 6 min
6 Reps of
KB Step Up
KB Goblet Squat
KB Swing

5 Rounds of
5 Push Press
5 Banded Crunch
5 Pull Up
5 Banded Crunch
1 Circle Run

45 Min of:
Run 400 m @ 60% MHR
Row 500 m @ 60% MHR
Run 400 m @ 70% MHR
Row 500 m @ 70% MHR
Run 400 m @ 80% MHR
Row 500 m @ 80% MHR

Tarkennus tulee alkuviikosta

Ski erg
Mountain Climber /side
Flutter Kick /side

10m/10/10
20m/20/20
30m/30/30...

Go through every round as fast as you can. Rest until the ski erg is free again. Passing allowed.

10-12 minute AMRAP
15 minutes

3 Rounds:
AMRAP 4 Minutes
7 Overhead Squats 115/85lbs
21 Double Unders
Rest 2:00

Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%

Complete missions in teams/ 4 persons. Your team can do different parts at the same time. Team members don`t need to participate to all missions. Time cap 120 min.

200 pull ups
300 T2B
400 wall balls (9 kg/ 6 kg)
5 000 kg shoulder to over head
600 box jumps (60 cm/ 50 cm)
7 000 kg squats
800 m lunges
10 000 kg deadlifts
20 000 m row

EMOM for 4 rounds:
1) Gorilla rows
2) KB Romanian deadlifts
3) 8 Ring rows
4) Rest