"Doubles and Dumbbells"
3 rounds
25 Double Unders
10 Renegade rows @22,5/15kg total reps
10 DB Burpee Box Overs @60/50cm
15 DB Hang Power Cleans
20 DB Front Rack Alternating Reverse Lunges
25 Double Unders
Rest 60 secs

Timecap: 22 mins

Every 1 min for 16 mins, alternating between:
10 Barbell Strict Press, pick load
20 Plate Russian Twists, pick load
4-8 Strict Pull-ups
15 - 20 V-ups

Push press

8-8-8-8

E2,5MOM / 2-3rir

Every 2 minute for 40min (3 Rounds)

Min 0-2: 30-40 Wall Balls
Min 2-4: 300-400m Row
Min 4-6: 20-30m Weighted Walking Lunges
Min 6-8: 15-25 Calories Bike
Min 8-10: 12-15 Burpee Box Jumps
Min 10-12: 90m Farmers Carry
Min 12-14: Rest

AMRAP 15

3 wallwalk
6 power clean@70/50kg
9 box jump over

TARGET 6-8+ ROUNDS / SCALED 60/40KG

Warm Up
2 sets
15+15m single arm kb bottom up carry
30-45 sec bar hang (supinated grip)
10-15 band pull/rows anyhow
1-2 min ski, row, ab

Strenght
2 Sets
5 Pause Bench Press + 5 weighted Strict Pull Up
3 Pause Bench Press + 3 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
2-3 min rest bwn sets
2 aaltoa siis eka setti 1-3: 5+5/3+3/1+1 ja sit uus kierto
Set 1: 65% / 35%
Set 2: 75% /45%
Set 3 : 85% /55%
Set 4: 70% /40%
Set 5: 80%/50%
Set 6: 90%/60%

Metcon
10 min amrap with partner
20/16 calories ski or air bike
8-12 strict OR kip hspu / 16-20 box hspu
16-24 pull ups/ ring rows
you go I go!

Emom 24

1) 4-6 Raakatempausta
2) 7-17 Cal
3) 30s Tuplia tai Sinkkuja
4) Lepo

For Time
66 Deadlifts 50kg/35kg
66 Box Jumps 60cm/50cm
66 Kettlebell Swings 24kg/16kg
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters 30 kg/ 15kg
66 Wall Ball Shots 9kg/6kg
66 Burpees
66 Double-Unders

3x8
- rest 2min
- 2-4 reps in reserve

For time:

3rounds:
20 heavy kbs@32/24kg
10 burpee high box over
8 hspu
.
.
Scaled For time:

3rounds:
20 heavy kbs@32/24kg
10 burpee high box over
12 push up

TARGET UNDER 7MIN, TIME CAP 10MIN