A)
Push-ups on Kettlebells
4 x submax. 2-3 reps shy of failure. Rest 60s.

B)
Elbow Out Landmine Row
4 x 10-12. Rest 60s.

C)
DB Forearm Plank Rotation
4 x 10 ea. Rest 60s.

20 min AMRAP

5 pull ups
10 push ups
15 air squats

15min amrap

50 DU
5 DL @ 100/70kg
5 ttb

EMOM x30

1) monostructural
2) round of cindy
3) 10-30m D-ball / farmer carry / rest

Warm Up
3 min cardio machine (increase pace each min a bit)
then
With red or blue band
30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
then
2 rounds
50 single unders
10 scap pull ups
5 kipping knee raises
10 v-ups
5 up downs
5 jumping pull ups

test todays workout movements and get ready for them in 5-10 minutes

Warm up
3 rounds
1:00 row (increase intensity each round)
30-50 single unders
5+5 single arm ring row
10 scap pull ups
5 kip to swings
then wod prep
1 set
8/10 calories row @wod pace
25 double unders
1 rope climb or 4 pull ups

rest 2-3 min and start

Tabata´s

4 minutes of each set, alternating between two exercises each interval.
Total time is 20 minutes.

Set 1

Mountain climbers
Air Squats

Set 2

Tuck ups
Push ups

Set 3

Jumping lunges
Bicycle Crunches

Set 4

Dips
Sit Ups

Set 5

Burpees
Jumping Jacks

Results is total repetition

10 min EMOM:
5 Push press
15 Lateral jumps

Split jerk 2x3x60%, 2x3x70%, 2x80%, 1x85%, 1 x 90%