3 X MAX REPS PUSH UP

EMOM 15'
11 Toes-to-Bars
20/15 cal Row
16 USA Swings @24/16kg

EMOM 10:00-14:00 (share machine with partner)
ODD Mins: 50s Easy Bike
EVEN Mins: 50s Easy Row
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

6,8km jogg i prattempo

For time with an empty barbell:
25 backsquat
25 front squat
25 overhead squat
400m run
25 shoulderpress
25 push presses
25 push jerks
400m run
50 hang cleans
400m run
50 snatches
400m run

Warm up

Halos
pull overs
arm bar/turkish get up

Part A

10min EMOM

Push jerk
Odd: right
Even: left

Choose reps that challenge but you can maintain

Part B

7min AMRAP

Strict press
Bicep curls

Choose reps for each that allow you to keep moving

Part C

AMRAP 10mins

10 mountain climbers
10 Burpees
10 Swings
10 Squats (goblet)
30 sec rest

Warm-up

200m Easy

Main Swim:
2 x 500m Swim
Rest 6:00

4 x 50m Fast

Rest 1:00

Cool Down
200m Easy

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(12)
Complete as many rounds as possible in 12:00 mins
12 squats
8 v-ups
4 shuttle drops (5 yard suicide plus body builder)

Finisher
50 knee tap crunch
1:00 pigeon stretch

as many meters as possible

Five sets of two strict ting muscle ups with tempo:
2s pull up
2s dip up
2s hold top
2s dip down
2s pull down