Scull crushers w Dumbbells 4 x 8, rest 2:00

Biceps Curls w/ DB´S 4 x 16, alternating

4 x 10 Pike Push-ups

Incline Dumbbell Bench Press 4 x 5, rest 2:00

A: 9min emom
1-3 jumprope
4-6 hopsasteg
7-9 Du practice
B: 5x3 broad jumps
C: 6x2min löpning vila 1:1
D1: Elevated SL calf raises 3x12
D2: Rkb swing 3x30

7 x 5

7x3, no tng

3 rounds for time:

30/21 cal bike erg / echo bike
15 wall ball shots
15/12 cal row

Q7AV

3 RFT:

20 Pistols
10m HS Walk ( 2,5m UB )
10 D-Ball Clean 60/40kg )
10m HS Walk ( 2,5m UB )

TC 10

AMRAP8
1-2-3-4… wall climb
3-6-9-12… toes to Bar
5-10-15-20.. KBS (heavy)

5 rounds for time:
10 thruster 40kg
10 toes 2 bar
10 burbee
800m run

5x3 Hang power clean

Emom 25:

10 Bar over burpee
10 Wallball 20/14
10 Toes to ring/bar
10 Pull up
1 min rest