I Go, You Go:
Buy in 14 Rope Climb,
then 1 Power Clean (90/60kg),
4 Bar over Burpee,
8 Air Squat.

15+15 single leg deadlifts 60/40kg
10 +10 TGUs 24/16kg
10 + 10 bent presses 24kg/16kg
15+15 pistol squats
15+15 one hand ring rows

Metcon:
AMRAP 15
5 C2B
40 DU
10 pull ups
400m run

Relay Air bike in teams of 3
Person 1. 30s. On
15s. Off
Person 2. 30s. On
15s. Off
Person 3. 30s. On
15s. Off
5 Rounds
All Out workout!

MEN:

50-40-30-20-10 Cal Airbike
10-20-30-40-50 Cal Ski Erg

30 DU after every set (10x30 DU total)

WOMEN:

45--35-25-15-5 Cal Air Bike
5-15-25-35-45 Cal Ski Erg

30 DU after every set (10x30 DU total)

RPE 3-4

If you don´t have Ski erg, scale to rowing or running.

100 HBR
100 shoulder taps
100 ABR
100 air squats

AMRAP 7:
15/12 Calorie Row
15 GHD Sit-Ups

EMOM for 8 min:

Power Clean + Push Jerk

RPE 4

Work up to a heavy of the complex (2 Power Cleans + 2 Front Squat + Jerk)

Three rounds for time of:

6 Bar-Facing Burpees Over the Barbell
10 Thrusters (25 / 40 kg)
6 Pull-Ups

Pyri tekemään semmosilla painoilla että THRUSTER MENEE PÖTKÖÖN 10 KERTAA.