For time:
21-15-9reps of:
Handstand Pushups
Front Squats 50/35kg
Toes-to-bar

30min AMRAP

40 Squats
30 Sit Ups
20 Push Ups
10 Burpees

(But every 5min Run around the box, and we start with Run)

Result = total reps

All out sprints

4 intervals, rest 4 min between rounds
15 burpees
20 kb swing 24/16 kg
15 burpees

Go hard. This is all out effort.

Amrap 12

I go you go -style
38x double unders
6+6 x kb snatches 16/24kg

-Hlö 1 tekee yhdeh kokonaisen kierroksen, hlö 2 lepää

1: 1-2 Rope climbs
2: 15x Russian swings
3: 8-10x Hand release pushups
4: 8-10x Burpee Boxjumps
5: Lepo

Partner Intervals

”I Go, You Go”
Run (40-80-120-160-200m)
90sec rest
Farmers Run (40-80-120-160-200m)
90sec rest
Run + 10 Squats in the middle of every Run (40-80-120-160-200m)
90sec rest
Run + 5 Burpee-DL in the middle of every Run (40-80-120-160-200m)

30min Timecap

You Go, I Go

5x6min AMRAP (rest 2min between stations)

A.
2 Wall Climb
30 Du (60 singels)

B.
5 Push Ups
10 Sit Ups

C.
5 Pull Ups
10 Squats

D.
5 KB Thrusters 16/12
10 Romanian DL (KB) 16/12

E. Farmers Carry (1 Walk = 10 reps, count full laps only)

Result = total reps

7x
New Interval every 4th minute

A) 15/10 Cal. Assault Bike + Run

B) 60m Farmers Carry + Run

C) 15/10 SkiErg + Run

D) 30m Sled Push+ Run

E) 15/10 Cal. Row + Run

F) Run x2

G) Row 30/20 Cal

1min Row
1min Ski
1min Assault bike
800m Run
1min Rest

Go by the feeling, use it for recovery. Heart rate <130.

1: Row -> vedot 22/min
2: Du's 30-40 / singlet 60-80 / tuplatreeniä 30s.
3: Hollow hold 20s.