E2MOM, 5 rounds:
Strict pull-ups 3-6

Every 30 sec, 6 rounds:
Quality push-ups 2-4

EMOM 20 min:
1. Ski / Row / Assault
2. Box jumps
3. Hollow rock
4. Rest

Theee sets of six one arm chin ups with the free hand holding on the hanging arm. The lower the free hand holds the hanging hand the harder.

Four sets of eight kettlebell C&J's with alternating hands. 16 per set in total.

ALT E2MOM x 16
part 1: 20m Sled Push (arms)*
part 2: 10 Double Dumbbell Clean and Jerks @2x27.5 / 20kg

On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row

On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Row

Reps on person own weight.

WARM UP
3 ROUNDS 
30 jumping jacks
20 crab reach
20 scorpio exercise on belly

STRENGHT/SKILL

Plank Tabata

16 times 20sec on 10 sec rest

Hollow rocks every other time a plank hold. Change those planks up.

WORKOUT

Intervall

6x 3min on 2 min off.

during 3min Amrap:
10 burpees. 15 sit ups.
20 jumping squats

Start from beginning every time and count rounds.

COOL DOWN
5-10min Stretching abs and front of your body. Calm breathing.

3x
15 pallof presses L/R
10 bend over banded rows L/R
25 overhead banded triceps extensions

E1.5MOM x 5
6 low parallet shspu

7 ROUND FOR TIME OF:
6 OVERHEAD SQUAT 60/40 40/20
30 DU OR 60 SU