3RFQ

0:20 DB Floor press Hold 2x25kg
12-15 DB floor press
max DB OH triceps extensions 25kg
25 banded pull aparts

4 RFQ YGIG
100m DB Farmer carry 2x25kg
8 double DB Power clean 2x25kg
12 close grip ring rows

Amrap 20
5 power clean 60kg
10 pistol squat
15 push up
30 double under

For time
5 10 15 20
Dumbell clean and jerk
Burpees
Devil press
Box step up
Dumbell 24 kg

For time
15 12 9
Push jerk
Ring pull up
3'rest
15 12 9
Box jump over
Hspu

Deadlift 1x93% + 4x4x85%

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(20)
WRK 8:00 REST 2:00 x2
5 db/sb/barbell press
10 goblet squats
15 jing jang

Finisher
60 knee tap crunch
1:00 quad stretch

A: Plyometriuppvärmning i trapphuset
B: Bulgarian suitcase split squat 3x12/ben
C: Supine slider hamstring curls 3x12
D: 100rkb swing, 15SL Toe raises Every rest

3 SETS:

40s on/20s off

1. Burpee
2. Russian twist
3. Devils press
4. Flutter kicks
5. Thruster
6. Alt. V-ups
7. Db snatch
8. Plank march
9. 2x db renegade row
10. Side plank R
11. Push-up
12. Side plank L

3 RFQ
10 Hollow Rocks
10 V-Ups
10 Tuck-ins
0:10 Hollow hold