3-4 Sets of 8-12 Reps:
A. Barbell Curl
B. Bulgarian Split Squat (Each Leg)
C. Static Reverse Hyper Hold (60-90 Seconds)

4 runder
2min emom

1.12 cal ski  +  max rep utfall
2.12 cal row + max rep burppes deadlift 2 x 30/22.5kg
3.12  cal aab + max rep power clean 50/40 kg
4.Rest

Cashout 100 Ab-Mat Sit-ups

Clean pull 4x8 reps

Emomx15
Hang powersnatch+Powersnatch (t&g or d&g)
-Above the knee

5 Mins easy cardio @ conversational pace, Bike, Row, Run, Ski etc.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

🍀🌻🍀🌼🍀🏵🍀

Reverse Crunch 3 x 10. Rest 60s
- Push lower back into floor
+
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Every 4:00 x 4 sets
15 Meter Backwards Sled Pull
10 Front Squats @60/42.5kg
10 Burpees

• Squats from floor of course :D

Push Press

3-3-3-3-3
1-1-1-1-1

Go Every 2:00