4 sets upto 6 reps per set of
- deadlifts
- overhead press
- bent over row
- crunches

21-15-9 reps for time of:

Wallball shots, 20 pound ball
KB swings, 35 pounds
Burpees

Row 3000m for time

I've never rowed more than 2000m

This sucked.

Followed with 5 rounds of 20 sit ups and air squats

C1: 25 KB Svingar (90°)
C2: 20 Boxjump Step down / Step up Step down@60/50/45/30cm
C3: 15 Muscle Clean@vikt som håller för god teknik
C4: 10 Ring Rows
vila 2 min x 4 set

10 rounds
5 ring push ups/push ups
7 chest to bar
9 squat jump

6 Rounds of:

2min RUN/1min Walk

Benchmark or Teamwod

1min ON/1min OFF

Run 1min and walk 1min between the intervals as rest.

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)
Rest as needed

3 rounds
1' rowing
1' handstand push ups
1' power clean @50/35
1' back squat @50/35
1' rest