superset with:

Paloff Press Holds 30s/side (Hold arms in full extension)

30-45sec mobility (trainers choice)

3.5-4min rounds
25min

EMOM 20 minutes:

1st min: ME Double unders
2nd min: ME Box jumps 30/24"
3rd min: ME Jumping lunges
4th min: Rest

A) 5 rounds
10 x 1-arm Russian Swing Left
10 x 1-arm Russian Swing Right
20-30s Bar Support Hold
- Steady pace, not timed.

B) 4 rounds
8-12 x Dumbbell Floor Press in Bridge
1-4 x Rope Pull-Up @ 21X2 Tempo
- Not timed, 12 mins to complete 4 sets, so rest as needed.
- Add weight to pull-up if possible.

C) 5 rounds
20 x Russian Swing
20-30s Nose and Toes Hold
- Steady pace, not timed.

For time in teams of 2:
50 Calorie Row
50 Box Jump Overs
50 Deadlifts 70/50kg
50 Wall Balls 9/6kg
50 Ring Dips or Ring Push Ups
50 Wall Balls 9/6kg
50 Deadlifts 70/50kg
50 Box Jump Overs
50 Calorie Row

time cap 50 min.

4 intervals of 45 sec work, 15 sec rest:

1. interval: Rope lowers / Supine ring row

2. interval: Kipping HSPU

3. interval: Chest to bar

4. interval: Handstand walk, 1 m = 1 rep

Repeat 5 times. (altogether 20 min) Count reps as AMRAP.

20 min AMRAP:
6 x mave 100/80kg
7 x burpee+ leuka
10 x swing 32/24kg
2 kierrosta juoksua hallin ympäri

Strength

1RM Bench Press

5 rounds: 50s. ON / 10s. OFF:
Rope climbing
DU's
Row (cal)
T2B
Russian swing (32/24kg)
Rest

A.
Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)

*Both athletes perform the run at the same time.