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

8 min AMRAP:

20 Medicine Ball Clean
20 Abmat situps

Aux strength

2-3 Rounds:

10+10 KB High Pulls
15 KB Pushups, hollow body position
Max Time Hang from Rig in Hollow Body Position

EMOM 36 mins, alternating minutes

20m HiLo Carry (right left)
3-9 Toes-to-bars
20m HiLo Carry (left right)
30 reps or 24'-45' Double Unders

4-5 rounds in teams of 2

30/20 cal Row
20 m Partnered Banded Run
30 Wall Balls

Lower back
3 rounds for Quality

15 Reverse Hypers
rest 30''
Pallof Presses 20 reps Right
8 Side Plank Clamshells Right
Pallof Presses 20 reps Left
8 Side Plank Clamshells Left
rest 60''

Hip Stability, 3-4 Rounds

20 Elevated Psoas Marches
10 Single Leg Suitcase Deadlifts/leg
7 m SA OH WL

Buy-Out: Max Time Single-Arm Plank Hold /side, rest 30'' between arms.