2-3sets:

3+3 Turkish get up
20-30s GHD hip extension hold

30' AMRAP w. partner, YGIG
20 box jump
25 cal airbike
11 zombie squat
1/1 TGU each

Istuen boksilla. Liikeparin sumokyykyn kanssa.

4 rounds for quality
10-15 ring rows
10-15 ring push-ups/kneeling
8-10 ring rollouts

45 minutes with partner of :

800m Jog
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 alt. dumbell hang snatch @22,5/15kg
30 air squat
40 Double under / 80 single under
Remaining time rest!

Goal : sub 5 mins each set !

21-15-9 reps for time (Diane light)
deadlift @70/50kg
push up

T.C.: 10'

E2MOM 5
Set 1: 1 Power Snatch + 1 Snatch (70%)
Set 2: 1 Power Snatch + 1 Snatch (75%)
Set 3-5: 1 Snatch (80%)

4 rounds:
A. 7 min amrap:
21/17 cal ski
14 KB swings 24/16 kg
7 ring rows

B. 7 min amrap
10 shuttle runs (7,5 m + 7,5 m)
7 wall balls
14 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

Back squat 2,2,1