Metcon
800 m run (1 lap around track, or may use treadmill if raining )
OR
1000 m row
For time

TRX Lunge
TRX Lateral Lunge
TRX Row
TRX Push up (hands in TRX)
TRX cross body knee tucks

6/,6/,6,6,6/
9/,9/,9,9,9/
12/12/....

15 minutes

Max rounds in 10 minutes
200 m run
10x hang snatch (95/65)
5 OH squat (95/65)

20min AMRAP
In teams of 4

20cal Row/Bike
Deadlifts
Box jumps
Rest

After every 20cal row/bike athletes change places. Result is combined number of reps.

5 min EMOM

30 high knees
5 burpees

6 kierrosta joka 90s

10 etunojapunnerrus
4 x 25m sprintti

KB swing 20 - 25 reps
TRX Row 15 - 20 reps
KB Swing 20 - 25 reps
Conditioning Push ups 15 - 20 reps

Cycle through alternating KB swings every odd minute

16 minute EMOM

At any point should form be lost swings to be regressed to KB Deadlifts

20 minutes

Against a 60s running clock, for total of 5 sets, perform as many reps as possible of:
10 x KB swings 24/32kg
Max reps of thrusters 20/30kg
Rest 60s between sets

Narrow push ups 3xME

For time:
12 x power snatches 35/50kg
12 x box jumps 50/60cm
9 x power snatches
9 x box jumps
6 x power snatches
6 x box jumps
Run 800m