4 rounds for reps
1' pistols
1' pull ups
1' handstand push ups
1' toes to bar
1' rest

Bench press 3x4, 3x6

3 rounds

1min farmers walk
1min kb carry
15-30 ghd
15-30 back extension

Strength: pull up programme week 8

Rest of the time warm up into wods

Wod: 2x7 min TC (3 min rest in between)
1A - Elizabeth
21-15-9
Sq clean@60/40
Ring dips
1B - Diane
21-15-9
deadlift@100/70
Hspu

Wod aims: a double header bench mark session. Go all out on both , a test of recovery and movement efficiency.

Run/Ski/Row 45 minutes

5 rounds of:
DB Bench Press x 5-8 reps
Power Clean to Front Squat x 8 reps

4x1000m row

EMOM 8
1 min: 3 OHS 90/60kg
2 min: max reps bar mu in 30 sek

30-20-10

24' box jumps
OHS 35% of your bodyweight

Time gap 15min

Benchpress
5x@50%
3x@60%
2x@70%
1x@75%
1x@80%
Amrap@85%