Tabata style working until 4 rounds is completed total
20sec of work resting 10 sec bwn
ring row
push ups
abmat sit ups
air squats
goal on sit ups 12-18 reps on each movement, every round. scale the push up if needed.
No need to count reps, keep quality but speed on reps.

AMRAP 4:
25/20 cal Air bike
30/25 cal Row
Max reps: Shuttle Run (10m)

Rest 4 Minutes Between Rounds

3 rounds for time
30-50 double unders
8+8 single arm DB OHS @15/22,5kg
rest 5 min
3 rounds for time
30-50 double unders
12 db squat snatches alt hand @15/22,5kg

Dont Spend over 1 min 15s on double unders on one round.
on Single arm ohs make sure that if you have bad mobility issues then change movement for barbell ohs @25/35kg and do 15 reps. same thing with squat snatches, if need to do 10 barbell squat snatches @25/35kg.
Goal is of course do go unbroken as much as possible on all movements. Keep quality on db movements and be careful on first snatches to get that DB on good locked OH position.
time target is 3-4 min , cap 5 min.

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Teams of 3
5 rounds
30 Hang Power Clean @52.5/35kg
60 Wall Balls @20/14
300 Meter Farmer Carry Heavy
- Goal: One person works, split however desired. BB Loading should be light today.

Rx+: @60/42.5kg
TIME CAP = 30:00

5min AMRAP
12 toes to bar
12 db snatch

EMOM 12

1 min : Snatch High Pull + Hang Squat Snatch ( under knee) 70 - 85%
2 min : 2 BMU

Liikkeet:
A1 Pystypunnerrus tangolla, kluster 4 x 4 + 4 (10 sek palautus)
A2 Leuan veto, kluster 4 x 3 + 3 (30 sek palautus)
B1 Dippi, ylikuormitettu eksentrinen 3 x 3 (6010)
B2 Supine rengas soutu 3 x 5
C1 Pull over seisoen, vastuskuminauha 3 x 8
C2 Hauiskääntö, pudotussarjat x 12/ 10 ja 8 (10 sek tauko)

Palautukset: päälliikkeissä 120 - 180 sek, apuliikkeissä 120 sek
Varat: pääliikkeissä vko 1/ vara 3, vko 2/ vara 2 ja vko 3/ vara 1

" The Ghost"

6 Rounds for Total Reps in 23 minutes

1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest