3-4 rounds:
10 Alt. V-ups (2=1)
10 KB Russian Twists (2=1)
10 Hollow Hold to Tuck Up
15sec Hanging L-sit hold
- Rest 2-3min btw rounds

3-4 Rounds For Quality:
15/15m Banded Side Steps
6/6 Single Leg Dual KB RDL
6/6 Single Leg Tempo Box Step Downs
6/6 Single Leg Glute Bridge (3-5sec hold on top)
- Box step downs: Slow and controlled down to the bottom (pistol squat). Focus that your knee is tracking your toes.
- Rest as needed btw sets
- Athlete choice on loads

3rounds:

10 burpee box jump over
20 Db snatch@22,5/15kg

5 rounds for time:
15 WB 9/6kg
10 T2B

3x4
front squat (3s pause bottom of squat)
*3 high box jump after each set of squat

Abs: 3 rounds of
10 Ab-wheels
20 AMSU
30 Russian twists
max L-hold hang
Rest

EMOM 15

Minute 1 : 6 Strict Pull-ups
Minute 2 : 15 Goblet Squat
Minute 3 : 0:40 Plank

-Snatch balance
-Hi-hang squat snatch

15 Thrusters @20/15 kg
15 T2B
12 Thrusters @30/20 kg
15 T2B
9 Thrusters @40/28kg
15 T2B
6 Thrusters @50/35kg
15 T2B

7 rounds for time:
30 DU
2 BMU
10 Alt. DB Bench Presses 25/17,5kg (other hand holds on top, 5/hand)
1min Rest