3 x
Strict press 10 reps
rest 1 min
Chin-up 5-10 reps
rest 1 min
L-Hang 30 sec
1 min rest

6+6 db/kb snatch
6+6 db/kb tgu
3 kick to handstand
6 ttb
9 push ups
12 hollow rock
15 batman sit ups
18 du's
21 air squats
(row/run/ab/ski 5min during workout)

Run 800m,
12 TTB,
16 Wallball

3 Rounds of

AMRAP in 2 minutes:

10 Box jumps 30/24"
20 DB Snatches (10/10) 24/16kg
ME Sit-ups

rest 1 minute

AMRAP in 2 minutes:
10 Ring dips
20 Wallball shots 20/14lb
ME sit-ups

rest 1 minute

5 rounds of:

1. min. 10 x thruster, 30/40 kg
2. min. rest
3. min. row/ski max cal
4. min. rest

then rest 3 min

then
90 sec of work: 9 front squat + max cal row
3 min rest
90 sec of work: 9 front squat + max cal assault bike / watt bike
3 min rest
90 sec of work: 9 front squat + max cal ski

Use the same weight for both front squats and thrusters.

Result is the sum of all the calories combined.

3 Hang Squat Snatch @60%,
6 Bar over Burpee

800m run,
15 deadlift (bodyweight),
600m run,
12 deadlift,
400m run,
9 deadlift

AMRAP 10:
2-4-6-8-10-12-14-16-18-20..
DB/KB Step Ups
DB/KB Snatch
Push Ups

Choose a challenging weight that allows you to move fast.

In teams of three, 15min AMRAP:
15 Push-Up,
15 Pull-Up.
Max 5 reps at a time.
Every 45sec 3 Air Squats.

Clean & Jerk 3 x 6 (samoilla painoilla)

3 x max reps pull-ups