5 rounds, rest 1-2min between sets

1) Single Arm DB Press 6+6

2) 8+8 DB/KB Row

3) 3-8 Strict TTB

4 rounds
3min amrap:
400m run
Amrap wallballs
3min rest

20rds
1 min on 1 min off
Go hard, by the feel. Dont crash.

1 power clean + 1 hang squat clean + 1 front squat

Focus on speed and technic!

14 min AMRAP
45 Double Unders
10 pull ups
10 dips

Every 90 sec:
1: 8/8 kb bottom up press
2: 12/12 "The Porn Star"
3: 30/30sec side plank
+
Öva Snatch 15minuter
+
“Base line”
500m row
40 squats
30 situps
20 push ups
10 pull ups

A. 5x40:20 (40 secs Row: 20 secs rest) do as one piece
2 Mins rest
B. 5x40:20 ( 40 secs Run : 20 Secs rest) do as one piece

8 total Intervals of ; 4 on each and alternate after each
A. 1 Min Run : 1 Min Rest
B. 1 Min Row : 1 Min Rest.

In teams of 2-3. Cap 30 min.

60 wall balls, together
60 KB swings 32/24 kg
60 box jumps
60 sit-ups, weighted
60 front squats 60/40 kg
60 HSPU
120 DU
6 Buddy carry in corridor

--
WB + sit-ups together
Otherwise 1 person works, the other rests

AMRAP 12 min

15 Deadlifts 100/70 kg
15 Heavy ring rows
15 Ring push-ups
-60s rest-

Korkea veto+tempaus polven alta + lattiasta
8*1+1+1 @ 75-85%