3 rounds
weight: men 100kg/ female 75kg
2 deadlifts
1 clean
1 jerk
10 burpees

Spades - Goblet Squats
Clubs - Burpees
Diamonds - Sit-Ups
Hearts - your choice

Gymnastics
8 min Emom
Ring MU/ Bar MU/C2b/ Pull up 1-5

3 min rest

12 min emom
Odd: Hspu 1-10
Even: Row 40s

3-5 Rounds for quality:
10 Back rack lunges (step back, front leg on a 20/25kg plate)
10 Single leg deadlifts (back leg on a box)
15/12cal Row
Rest 90sec
- Lunges and deadlifts, first do 5 reps on one leg and then 5 reps on the other. Lunges 40-45% of 1RM BS, deadlifts 30-40%

Wod
5 Rounds
400m Run
12 Thrusters 45/30kg
12 Sdlhp 45/30kg
Rest 1:30 min

Warm up
2 rounds
10 burpees
15 tempo air squats (2x2x)
10 tempo hr push ups (2x2x)
10+10 single leg hip bridge (pause 2sec)
10 pike push ups (2x2x)

Then 2 rounds for static holds 20-30 sec each position
squat hold, top/low point of push up, split/lunge hold (R/L) and
superman hold

Workout
Tempo (2-3 sec down/up on ALL BackPack Movements)
rest 1-2 min between sets, 2-3 min bwn movements.

BackPack Squats 5x10-15 reps
BackPack Push ups 5x6-12 reps (you can be on your knees)
BackPack Bulgarian Split Squats 3x10-12 reps/side
Handstand Push ups or Pike Push ups 3x10-12 reps

Metcon
EMOM 15 (3 rounds)
min 1 - 8 kb swings + 3-4 burpees
min 2 - 10 kb swings + 4-6 burpees
min 3 - 12 kb swings + 5-8 burpees
min 4 - 14 kb swings + 6-10 burpees
min 5 - rest

Cool down / Mobility
2 rounds
30-50 single unders / jumping jacks
5+5 squat streching movements
5 cobra to downward dog (strech 2-3 sec each position,every rep)
5+5 around the world with your hands, legs wide open
30s deep squat hold
rest 30 sec bwn round

Warm up: 2-3rounds
10-20 reverse lunge
5+5 cossack squat
8-10 DB/KB snatch
8-10 DB/KB thruster
*
20emom
1) up& down
2) 30-50s plank
3) cossack squat
4) 30-50s wall sit
5)rest
*
For time:
21-15-9
DB/KB snatch
DB/KB thruster

MIXED FITNESS
1 Minute per station for max reps on each: Minute 1: Double unders or jumping jacks
Minute 2: 3 squats + 6 lunges (AMRAP 3+6 for the minute)

Minute 3: Russian Twists with a light object
Minute 4: Burpees
Minute 5: Rest

x 5 rounds

2 rounds

1 min single leg standing hold (l)
1 min single leg standing hold (r)
1 min max reps banded squats
1 min max reps banded reverse lunge (l)
1 min max reps banded reverse lunge (r)

(videolla selitän järjestyksen erilailla... että kyykyt tulisi vikana mutta tehdään ne ennen lungeja)

Warm up: 2-4 rounds
10 air squat+ cross kicks
10 split jump
20 russian twist
*
3-5rounds
12+12 bulgarian split squat + 6-8 goblet squat (tempo 40X0)
rest 1-2 min
*
For time:
200 goblet squat,
at every minute you start: 3 burbee
*
Fitness For time:
150 goblet squat,
at every minute you start: 3 burbee