Warm-up:

Warm up 10 min
lateral leg swings 15/15
hip sviwel 10 reps (5/5)
scap push-up 10 reps
doorframe rows 5/5
reverse lunges 10 reps

Strength:

3 sets
A1.)Bulgarian split squats max reps in 30 sec
rest 30 sec
A2.) 1 minute wall sit
rest 90 sec

3 sets
B1.) 6-8 reps Obstacle tempo row / Tempo ring row / Strict pull-up with tempo
rest 30 sec
B2.) Doorframe row static hold 30 sec/ side
rest 90 sec

Metcon:

"Norwegian livingroom throwdown event 3"

Amrap 9
4 alternating box step ups bodyweight
4 hand release push-ups
4 sit-ups
8+8+8
12+12+12
16+16+16 etc