3 rounds:
45-60sec weighted plank
8 oblique raises each side
30sec reverse plank

EMOM 20:
1. Bike erg
2. Row
3. Farmer's carry, 2x16kg KB
4. Rest

5x10 Dumbbell bench press, AHAP
rest 2min between sets

3x8 Bulgarian split squats with barbell
rest 2min between sets

4x6-8 Toes assisted pull-ups

Voima
E3MOM, 4rds, As super set
Goblet squat 6-8
KB Side bending 6+6

WOD
21 -15 -9
KB sumo DL high pull
Ring row

-8+8 russian twist throws w med ball(w partner)
-90s plank
*1min

Alternate B1 / B2

B1. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8.5 (1-2 RIR), Rest 1:00 before B2
B2. Incline DB Row – 3 to 4 x 8-12 @ RPE 8.5 (1-2 RIR), Rest 2:00 before B1

Deadlift

7 x 3 @ 72-82%, Go every 2:00-2:30

“Plan – Do – Reflect”

2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Wall-facing handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 Rope climbs, Go every 0:40-1:00 (2-3 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Toes-to-bars, Go every 0:30-0:40 (3 sets)
+
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 7.62m Handstand walks*, Go every 0:30 – 0:40 (3-4 sets)
* Aim to walk each segment as fast as possible
+
The final part is optional
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)