Shoulder press 5x4 AHAP

I go, You go:
3000m Row,
100 burbee box Jump,
2x Hikilenkki (molemmat juoksee).
Target under 40min.

5 rounds for time

Row 20/15kcal
50 DU

Scale if needed

Target <10min

RPE 3-4

5 rounds

Airbike 20/15kcal
10-20 GHD Sit-Up

RPE 2-3

This is easy, with moderate pace.

5 Rounds of 40s work/20s Rest for max reps:
1a) Wallballs (20, 14)
1b) Box Jumps w. step down (24, 20)
1c) Handstand Walking or Shoulder Taps
1d) Russian Twists w. a plate (10, 5kg)
1e) Max Calories Bike, Row or Ski Erg
*Score = total Wallballs + Calories

A: 5min AMRAP
8 C2B
8 Muscle Clean

2min Rest

B: 5min AMRAP
8 T2B
8 Muscle Clean

AMRAP 10
8 strict pull ups
16 air squat
32 Du`s

30 Clean & jerk (60/42.5kg)

Time cap: 6min

3-5 rounds for quality
400m run
10 Turkish get up (5/5)
10 High box step up (10/10)
10 American KB-swing
10 Jumping squat
1min Plank hold

3+3+2+2+1+1
(60-90%)