10 Rounds For Time:
10 Burpee Scaled
10 Jumping Lunges
10 Slamballs 5-8kg
10 Dumbell Shoulder press 3-5kg
10 KB Swings 12-16kg

Movements:
Burpee Scaled -

Jumping Lunges -

Slamballs -

Dumbell Shoulder press -

KB Swing -

For time:
Row 1000m
20 air squats
Rest 30sek
Row 800m
20 air squats
Rest 30sek
Row 600m
20 air squats
Rest 30sek
Row 400m
20 air squats
Rest 30sek
Row 200m
20 Air squats

Score: total time

6 RFT:
20 DB/KB Squats
20 DB/KG Lunges (Left+right forward, left+right backward = 4reps)
20 Squat Jumps
30sek side plank Right
30sek side plank Left

DB/KB = Dumbell or Kettlebell

Description: DB/KB Squats is done with one DB/KB in each hand, but the lunges is done with one DB/KB held in front of of you close to the chest. Squat jumps are done ncie and quick with no weight.

Score: Time

6 RFT:
10 Ring Rows
10 Dips (Bench, paralletts, rings, etc)
20m OH DB/KB Walk
20 Plank high knees (10/10)

4 RFT:
20 GHD Hip extension
20 (10/10) Plank side rotations
20 Band pull apart
20 Air squats
5 min max effort cross trainer (medium resistance)

Movements:
Plank side rotations
(

)
GHD Hip extension
(

)
Band pull aparts
(

)
Air squats
(

)

7 RFT:
5 Burpees
10 Jumping lunges
15 Russian twist
20 Bench jump overs

Movements:
Bench jump overs
(

)
Jumping lunges
(

)
Russian Twist
(

)

6 RFT:
15 Cal Row
20 (10/10) OH Plate Lunges @5kg
15 Ring Rows
20 (10/10) Mountain Climbers

Movements:
OH Plate Lunges

16x Tabata of aleternating:
Max Squat Jumps
Plank Hold with side steps

Description:
1x tabata is:
20 seconds of work, meaning as many of a movement as you can do
then,
10 seconds rest
And these 20 seconds and 10 togheter (30 seconds) equals 1 round, menaing that 16 rounds as above is 30 seconds x 16 = 8min total.

Download:
Iphone timer app: https://itunes.apple.com/us/app/seconds-interval-timer-hiit/id475816966?mt=8

4 RFT:
10 Ball Ground over shoulder throw
10 Floor leg raises
10 Cal Row
10 Goblet squats (använd bollen du har till första övningen istället för KB)
10 Dumbell shoulder press, utmanande vikt på hantlarna.

Then,
Rest 2min

3 RFT:
10 Ball Ground over shoulder throw
10 Floor leg raises
10 Cal Row
10 Goblet squats (använd bollen du har till första övningen istället för KB)
10 Dumbell shoulder press, utmanande vikt på hantlarna.

Then,
Rest 2min

2 RFT:
10 Ball Ground over shoulder throw
10 Floor leg raises
10 Cal Row
10 Goblet squats (använd bollen du har till första övningen istället för KB)
10 Dumbell shoulder press, utmanande vikt på hantlarna.

Then,
Rest 2min

1 RFT:
10 Ball Ground over shoulder throw
10 Floor leg raises
10 Cal Row
10 Goblet squats (använd bollen du har till första övningen istället för KB)
10 Dumbell shoulder press, utmanande vikt på hantlarna.

Score: Total tid för allt!

Movements:
Ball Ground over shoulder throw

Floor leg raises (OBS ingen extra vikt som han har i videon)

Goblet Squat

Dumbell shoulder press

2 Rounds of:
30 sek Plank leg raises RIGHT Leg only
30 Sek Plank leg raises LEFT Leg only
30 sek Side hip raises RIGHT
30 Sek Side hip raises LEFT
30 sek Single leg glute bridge RIGHT
30 Sek Single leg glute bridge LEFT
1 min Rest

Score: Bara ta dig igenom

Movements:
Plank leg raises (OBS här alterneras det i demon men du skall göra ett ben i taget men tekniken är den samma)

Side hip raises

Single leg glute bridge