3 Rounds for quality:

Plank Shoulder Taps, 45''
Side Plank Lift-Offs 20 reps L
Side Plank Lift-offs 20 reps R
Rest 30''

HIIT sprints
4-7 rounds

10-20 seconds @ 110% AB/Row/Run
Rest 2-3 min
Score in calories (running in m). All rounds in comments.

EMOM 16 min

45" max reps DU
30" hollow hang
15 groiners
10-15" frog stand

Intervals 3 rounds
3 min work : 3 min rest

Du
Rest
Ring row
Rest

Overhead Squat
6 reps

Post five heaviest successful sets

EMOM 20 min

3-5/side renegade row 22,5/15 kg
30 sec L-hang
3-5 HSPU
2-4 pistols/leg
rest

EMOM 20 min

3+3 KB snatches
15 DU/45 SU
30" plank hold
10 scapula pushups

Toinen viikko tästä syklistä

Block snatch (above the knee)

3 x 3 @ 65-70%,, go every 90-seconds to 2-minutes
3 x 2 @ 70-75%, go every 60 to 90-seconds
4 x 1 @ 75%+, go every 60-seconds

Snatch

3 x 2 @ 70-75%, go every 1:15
3 x 1 @ 75+%, EMOM