For time with a partner:
100-80-60-40-20 Double Unders
50-40-30-20-10
Sit-ups
Wallballs (20,14)
Burpees

• 30:00 Cap
• So the first round is 100 DUs, 50 SU, 50 WB, 50 Burpees, then 80,40,40,40 etc

For 40 minutes:
20 cal row or 15/12 cal assault bike / ski or 450 m run
20 kettlebell swings 16/12 kg
20 sit ups
20 double unders
2 min rest

4 Rounds for Quality!
10 Strict Handstand Pushups (Deficit if too easy)
12 Strict Toes-to-bar
15 Overhead Squats (@40% of 1RM)

EMOM 12 min

5 mu-up rows
45" hunters sit
10-30 DU

Practise:
Kipping CTB, 7 x 3-5
Focus on continuous movement and a controlled kip

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Scale down to kipping pull-up practise, if needed.

AMRAP 20 min

20 burpees
50 m KB supinated farmers walk
20 WB
10 wall walks

EMOM 12

1 min : max cal bike
2 min : max cal row
3 min rest

4 kierrosta

30 sek ON 30 sek OFF:

30 seconds of Kettlebell Swings (Light)

30 seconds of Sit-Ups

30 seconds of Lunges jumps without weight, vuoroloikkina

30 seconds of Sit-Ups

30 seconds of Mountain Climbers

30 seconds of Band Pull - soutuliike kuminauhalla

3 Options:
- Sled Powerwalk: 4 x 50 metres @heavy. Rest 60s.
- Glute Ham Raises: 4 x 8-10. Rest 60s.
or
- Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each.

*Rest as needed between sets.

Sumodeadlift 5x8@easy