Conditioning
30 Box Jumps
30 CTB/Pullups
30 KBS
30 Front Squats
30 TTB
30 Push Press
30 Deadlifts
30 Wall Balls
30 Burpees
30 Double Unders/60 Single Unders

EMOM 20
1 min: row 12 cal
2 min: max rope climbs
results is total rope climbs

Penkki 6x3x40%+siniset kumit
Pystypunnerrus 5x5
Kulmasoutu 5x10-15
Hauikset 3x15-25

Skill practise:
Handstand walk
or
Kick-up to HS + HS balance

If there's excess time, do Tabata of your choice; Row, Run, KB Swing or Burpees.

Turkish get up technique, for quality

Partner workout
25min AMRAP
A) 400m run
B) AMRAP one arm DB thruster 15/10

For time:
1 round of:
115-lb. hang power cleans, 30 reps
15 ring dips
5 pull ups
Then, 2 rounds of:
115-lb. hang power cleans, 20 reps
10 ring dips
5 pull ups
Then, 3 rounds of:
115-lb. hang power cleans, 10 reps
5 ring dips
5 pull ups

Liike: Press
- Shoulder press
- Push press
- Push jerk

Skill: toes to bar

Workout of the day
3 round for time:
16 box jump
12 toes to bar
8 push press
Tulos: kokonaisaika

Pair workout
Station 1
Row for calories
Bike for calories
Station 2
Burpee box jumps
KBS 24/16
Station 3
Deadlift 100/70
Front squats 80/55
Station 4
Dumbbell snatch 20/15
Push ups