Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

WRK(27)
WRK 7:00 REST 2:00 x3
10-12-14-16-18-etc plank taps
20 dumbbell hopovers
30 sit ups
40 mountain climbers
only increase plank taps every round, 10 the first round, 12 the second round, etc. Pick up where you left off on every round.

Finisher
50 round the world
1:00 butterfly stretch

Warm up(10)
3rds
20 mountain climbers
15 crossbody crunch
10 pik-n-grass

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
10 burpees w/strict push up
10 kettlebell swings
10 jing jangs
5 lungesters(lunge+lunge+squat+press=1)

Finisher
50 slow bicycles
1:00 samson per

for time
10-9-8-7-6-5-4-3-2-1
DB/KB push press
jumping squat (scaled air squat)

WU
3 rds
10x air squat
12x plank shoulder tap
4+4 DB/KB push press
6x burpee

20 cal echo / assaultbike
10 db snatch 22,5kg
10 target burpee
50 du / 100 single

Osio 1. (0:00-6:00)
AMRAP 6min.:
12/10 cal Row
12 Thruster (40/30kg)

Rest 2min...

Osio 2. (8:00-13:00)
Find a Hang Squat clean 2RM

Osio 3. (13:00-28:00)
For time:
10 Burpee over bar
30 C2B
10 Burpee over bar
25 T2B
10 Burpee over bar
40 OHS (40/30kg)
10 Burpee over bar
25 T2B
10 Burpee over bar
30 C2B
10 Burpee over bar

(Time cap 15min.)

For time:

Row 3000m

EMOM 24 (AMRAP)

1 minute: Max reps Kipping Hspu
2 minute: Rest
3 minute: Max reps DU´s
4 minute: Rest

Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!

Resisted Nasal Breathing: 15 breaths.
+
- World's Greatest Stretch x 10 reps each side