10 istumaannousu pallonheitto
10 kuollut koppakuoriainen
30 sek. v/o sivulankku käden nostolla

5 min tauko

5 mittarimato
5 syvä etunojapunnerrus käsipainoilla
10+10 korokkeelle nousu
100 m hölkkää

4 sets
Power Clean
+
Hang Power Clean
+
Thruster

9min AMRAP
15 Double Pushup Burpee Box Jumps
10 Toes-to-bar
30 Double Unders

rest 3min

9min AMRAP
20 Wall Balls
10x10m Shuttle Run

Sprints @ 97% of your maximum capacity.

5 KB Swings
7 Box Jump-Overs
250 m Row

Rest 4 min

x 3-5 rounds.

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97% should be so hard that it makes you question why you are doing this.

Find your 3 rep max in turkish get up (TGU) / hand

Mark the result for the left hand

Partner Resisted Band Sprints
Hollow Snaps

Round 1
2 sprints/person (2 in a row then switch)
then
20 hollow snaps

Round 2
4 sprints/person
40 hollow snaps

Round 3
6 ""
60 ""

~12 min workout

15min

1-Medball sit up pass (situp when holding the ball AND when waiting for the pass)
2-Partner Facing Plank Alternating High Five (think torsion control)
3-Superpersons

Round 1- 1min on: no rest
Round 2- 30sec on: no rest

6min

Push press 4x4

EMOM (all 3 exercises in the 1 minute):
1 Hanging Knee Tuck
2 Thrusters (guys 30, ladies 20)
3 Sprawls

2/3/4
3/4/5
4/5/6...

10 rounds, climb as high as you can. Record your highest round.

13min

40 wallballs 9kg/6kg
20 hang power cleans 45kg/30kg
20 pull ups
20 deadlifts 45kg/30kg
20 push ups
20 kb swings 24kg/16kg
40 wall balls 9kg/6kg