3 rounds:
50 DU
15 T2R (toes to rings)

3 sets:
10 Strict T2B
10 KB Side Bend (each side)
10 Standing Banded Pallof Presses (each side)
1min Plank
15m Mixed OH Suitcase DB Carry (left overhead/right farmer hold)
15m Mixed OH Suitcase DB Carry (right overhead/left farmer hold)
- Rest 1-2min btw sets

EMOM 8 (0:00 - 8:00):
150m Skillmill Run

• Rest 2:00

EMOM 8 (10:00 - 18:00):
200/160m Ski (or Row)

• Rest 2:00

EMOM 8 (20:00 - 28:00):
10/8cal Assault Bike

• Rest 2:00

EMOM 10 (Barbell Cycling 30:00 - 40:00)
5 Clean & Jerks @52/36kg (42/30kg)

3 sets for Quality:
15 Banded Lat Pull Downs
30sec T2R (Toes to Rings)
- Rest as needed to have great form.

4min ergo (easy pace 60-70%of max) -PK

4min of (medium pace 70-85% of max) VK1-2

12 Kb swing

10 Kb hang clean and jerk

8 Kb Squat

6 No jump burpee

Front squat
10x1+1
(1 rep with 3 sek pause and 1 normal rep)
”2,5min

Extra: 3x 10-12 GHD hip extension

WOD
30min for quality (A,B,A,B.....)
A: row 3min
then 3 rounds
10 goblet squat
10 Ring row
10 russian twist

B: bike/ski 3min
then 3 rounds
10 kb swing
10 worm push up
10 lunge

EMOM 16

1 min : Row 12/9 calories
2 min : 20 kettlebell swing
3 min : 20 sit-ups
4 min : rest

Power clean + push press + pause split jerk

5 x 1+1+1 @ 50%, EMOM