Tabata of your choice.

20sec ON, 10sec OFF for 8 rounds (total time 3min 50sec).

RPE 3-5, go by feel

stretch for 4 mins

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

2rds(8)
10 plyo
8 goodmornings
6 kbs
4 deadlifts
2 cleans

Metcon/*Rx(20)
21-18-15
kbs 53/35-35/20
du's

15-12-9
deadlift 135/85-*185/105
200m run

9-6-3
clean 155/95-*205/115
100m run

@25:00
5x1 sumo deadlift-climb(15)

Finisher
2 min hamstring stretch
30 w raise w/5sec hold
1 min s/a para stretch
50 dbl crunch w/leg ext
50 cross crunch

12 min AMRAP

5 front squats (60 % of 1 RM, clean from the floor)
7 bar over burpees
9 cal row

Penkki 3x3x90%
Kapea penkki 3x8-12
Kohautukset tangolla 100 toistoa
"Blackburns´it" 2-3 sarjaa

For time in teams of 3. 1:2 work to rest
2 rounds each:
10/8cal Assault bike
10 Snatches 30/25kg
10/8cal AB
10 Snatches 40/30kg

Then

2 rounds each:
10/8cal Row
10 T2B
10/8cal Row
10 T2B

Then

2 rounds each:
10/8cal Ski
15 WB
10/8cal Ski
15 WB

One athlete completes 1 round while 2 are resting. This is supposed to be fast! You get a lot of rest, so when you are working make it count! Get your heartrate up and blood going!!! 💪🏼

Start up
stretch for 4 mins

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

3rds(8)
20 jax
10 lunges
5 walkouts

Metcon/*Rx(21)
50 box step/*jump overs 24/20
100m run
40 oh walking lunge 35/25-*45/35
100m run
30 hspu(mod as needed)
100m run
20 rr/jpu/pu/c2b/*10 bmu
100m run
10 ft squat 135/95-*185/125

ft squat(10)
5x2-climb start around 60%.
-on the two min

goat work(10)

Finisher
2 min hip opener
2 min lax ball smash
1 min sh distraction
50 bfsu
50 temp tantrum

15min AMRAP

30 Du
2, ,4, 6... Wall Balls
30 Du
2, 4, 6... Burpees

-Rest 5min-

15min AMRAP

30 Du
2, ,4 ,6... Push Ups
30 Du
2, 4, 6... V-Ups

Start up
stretch for 4 mins

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

3rds(8)
4 pull ups
6 thrusters
8 jing

Metcon/*Rx(25)
2rds
200m run
25 thrusters 75/55-*95/65
200m run
5 *rope climbs/mod as needed
200m run
25 shoulder to overhead 75/55-*95/65
200m run
10 ring row/pull up/*c2b/*5 mu

@31:00
bk squat
4x2-start around 70-75% of 1rm(12)

Finisher
60 rtw
30 sec v sit
30 w raise
30 sec mod y iso hold
2 min samson stretch

For time:
800m Run
70 Abmat SU
800m Run
60 HR push-ups
800m Run
50 KBS 24/16kg
800m Run
40 Burpees
800m Run
30 Double DB Box over step ups 60/50cm
800m Run

Use 15/10kg dumbbells

"Lumberjack 20"

20 Deadlifts 120kg/80kg
Run 400m
20 KB swings 32kg/24kg
Run 400m
20 Overhead Squats 50kg/35kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans 22,5kg/15kg
Run 400m

Timecap: 30mins