Lunge Flow 2.0 video

For Time (25 reps per övning)
2 rounds of:
Kettlebell Swings 24 kg
Box Jumps
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots
Ball Slams
Dumbbell Push Press 20 kg

Every 2 minutes, 5 TTB

CrossFit Endurance

Wod

“Air Conditioning”

On the 5:00 x 4 Rounds:

20 ALT Dumbbell Snatches 22,5/15

40/30 Air Squats

20/15 Calorie Row

2:00 of Foam Rolling Hamstrings
2:00 of Active Straight Leg Raise (60s each)
2:00 of Parasympathetic Breathing

Shoulder press 5x6 @70%

For 30 minutes

EMOM following this order:

Minute 1: 20 cals @ assault bike (Or as many as possible if below 20)
Minute 2: Max burpees over the sandbag
Minute 3: Bear hug carry heavy sandbag
Minute 4+5: Break

A) 12 min AMRAP

10 ring rows
10 pushups
20 air squats
15 cal row

--- rest 5 min between A and B ---

B) 12 min AMRAP

15 SDLHP
10 burpees over KB
15 v-ups

”Cook drill”
For 15min
Kb waiter carry max effort
Kb front rack carry max effort
Kb suitcase carry max effort
Switch arm
Go as far as you can with Kb overhead. When you had enough drop it down to a front rack. When you no longer can hold it in a front rack switch to suitcase carry. Switch arm when your grip has had enough and continue with the other hand over head. Goal is to not let the kb drop to the floor.

3 giant sets

20 m single arm OH lunge@moderate (change after 10m)
12-16 strict TTB

Rest 2 min btw sets

10min amrap

20cal row
8 HSPU