3 Rounds (can do this AFTER the competition workout)
0:30-0:45/side Copenhagen plank*
8-12 Seated good mornings
8-12/side KB Side leans

Seated shoulder press 4x7

7x2 power cleans

2-3rounds:

10+10 Db suitcase deadlift
20-40s side planks

Team of 2:
EMOM 48: 30s on / 30s off
Min 1-4 assultbike
Min 5-8 hand release burpee
Min 9-12 shuttle run
Min 13-16 row
Min 17-20 du
Min 21-24 ski
Repeat

AMRAP 10
D-ball over the shoulder

Overhead press 8 rm

Deadlift 7 reps max

A: Broad jumps 8x3
B: Hip thrusters 3set
C:SL Standing hamstring curls 3set
D: Weighted chin ups Supinated 5x3, Amrap sista setet
E: Strict pull ups 2set
F: Seated rows
G: Alternating DB biceps curls 1xDrop set