8x 30sec ON/15sec OFF

A) Row
B) Jump-complex
C) Idiot Run
D) Burpee Lateral Jump

AMRAP 8:
Unilateral KB Carry x max 15m trips
DB Split Squat x 6-8 each.
Banded Pull-aparts x 15

12min EMOM:

1) 10m KB OH Walking Lunge
2) 10 Double KBS (eyelevel)

Scale if needed. You should have more than 30sec rest on each minute.

4 Reps @75 / 77,5%
3 Reps @77,5 / 80%
2 Reps @80 / 82,5%

Rest 2-3min btw sets

Hypyt/loikat 5x3 (esim. hyppyjä boxille, tankohypyt, jännehyppyjä...)
Kyykky 2x3x90% (lämmittelysarjat mahdollisimman pitkälle kunnon stopilla pohjassa)
Salkkunostot 4x4-6
Staattiset vatsapidot 3-5 sarjaa

Alternate for 5 rounds. Rest 1-2min between movements.

5 Front Squat, AHAFA
1-5 Strict MU

Scale if needed. One option for strict MU is chest to rings pull-up.

30 sec on, 30 sec off x 7 rounds

Alternating movements

Min1: Kipping pull-ups (max 8 reps)
Min 2: Rowing for calories
Min 3: burpees over the rower
Min 4: rest

L1: Kipping pull-ups
L2: C2Bs

20 mins :
Pistol squat
Rope climb
- go through progression and find your current level
- make notes of your achievements

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
4 ghdsu/abmat sit up
6 squats
8 jacx

Metcon/*Rx(14)
4rds
8 front squat 75/55-*95/65
12 push press
16 ab mat sit-ups/*ghdsu

3x2 jerk(8)

Finisher
1 min plank
20 side plank pt
20 scap push ups
100 bicycles