In pairs, complete following in YGIG style for time:

49 wall walks
49 rope climbs
49 front squats 80/55 kg

Split reps and switch between movements as needed. Both athletes working on same movement. Barbell starts from floor. TC: 30mins

EMOM x32

1) 6-16cal row
2 ) 10-20 kbs
3) 6-16cal bike
4) 10-20 sit up/v up

( target work time 30-45s)

4x 5min amrap

A) row 10/7cal + 10 up&down
B) 8 Db snatch + 8 DB box step over

(A+B+A+B) Rest 2min between sets

6 rounds: 30s On/30s Off

1) echo
2) shuttle run
3) kbs
4) plank hold

3 kierrosta

Submax L-sit pito (variaatio)
8-10 Kulmasoutu tangolla leveällä otteella

5 sets of:
5 Pull-ups + 5 Chin-ups
- Rest 1-2min btw sets

6x4

V1-V2

AMRAP 4

5 power snatch@60/40kg
15 air squat

Metcon:
AMRAP 15
4 pull ups / 4 HSPU
8 KB snatch
12 KB push press (6+6)
16 air squats

*Alternate with pull ups and HSPU’s between rounds.

Gymnastics conditioning:
EMOM 20 or AMRAP 20
1: 20 steps walking lunges
2: 15 KBS 24/16
3: 10 T2B
4: 30 DU
5: rest