Back ectensions (ghd): 3x10-15
(2-3s. pause)

Every 90s for 15 rds:
1 squat snatch

Start from 60-65% and increase weight after every 3 reps

5x5 JE, 75%

EMOM 5:
3 Squat snatch 40/30kg

Rest 2 min

EMOM 5:
3 Squat snatch 50/35 kg

Rest 2 min

EMOM 5:
3 Squat snatch 60/40kg

3x3 @ 90%

NEW Squat cycle:
3x
7 front squat + 13 back squat
Use 60-67.5% of front squat max. Do 7 front squat, rack barbell and immediately take barbell to your back and do 13 back squat. Rest 3-4 min btw sets

5 Rounds

Everyone rows 100m each round. Try to stop counter on 100m. The total number of meters off of 100 +/- in all rounds is the number of push-ups and sit-ups you have to do at the end of the 5th round

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 handstands or kick up att

Metcon/Metcon-comp(15)
400m run
50 ohs 95/65 -75/55
30 hspu(mod as needed)
50 double unders x3 singles
400m run

Finisher
2 min samson stretch
30 w raise
100 flutter kicks

8x1min ME Rowing (2min rest)
+
4x20sec stegrande (1:20min totalt)

Bonus Core
3 Rounds
10 Strict TTB
10 Back extensions
10x(V-ups + Knee-Hugs)
5 Strict TTB
5x(V-ups + Knee-Hugs)

5x2 @ 90%