1min Row for Calories
1min Burpee
1min American Kettlebell Swing 20/16kg
1min Thruster 20/15kg

16min AMRAP(for Reps)

Workout is performed in teams of four people.
In this workout team members move from each of four stations after a minute.The clock does not reset or stop between exercises. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

For time:

30 x GHD sit-ups
15 x Snatch (2/3% of 1RM)
15 x Burbee over the box (50 cm)

For time:
30 weighted sit-ups 5kg/2,5kg
15 squat cleans 70kg/50kg
24 weighted sit-ups
12 squat cleans
18 weighted sit-ups
9 squat cleans
12 weighted sit-ups
6 squat cleans
6 weighted sit-ups
3 squat cleans

Rest or try previous workouts again.

For time:
20 Front squat
30 Box jump
40 Kettlebell swings
50 Wall ball

Pitokierto 2 kierrosta:

Pull up hold
L-sit hold
Handstand hold
Squat hold

10 minutes on the minute: 1 power snatch + 2 snatch push presses. Use 65-75% of your 1RM snatch.

Pick a movement that you suck at, and perform a workout using death by protocol. That is, 1 rep in the 1st minute, 2 reps in the 2nd minute etc.

Sledge drag 8 x 40m (alternate: first drag forward, then backwards, 4 times both ways).

Use a heavy sled. Work/rest 1/2

Record rounds, scaling, weights and so on.