A: 8min emom
3x prowler push
B: Bench press 10x5, Amrap sista setet rpe 7
C: Front squat 3x5 sista setet amrap
D: 10min amrap burpees

A: clapping push ups 8x3
B: SA sliding archer push ups 3x3/arm
C: SA windshield whiper push ups 3x5/arm

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

WRK(24) at home
WRK :35 REST :25 X6
hand release push up with shoulder tap
sit ups
body builders
kettlebell or dumbbell ground to over head
Score=reps or just WRK

Opt(12)
Run 2:00 Walk 1:00 x4

Finisher
60 flutter kicks
1:00 samson stretch

A1: Push ups 3xMax
A2: Natural leg extensions 3x8
B1: DB trap 3 raise 2x10
B2: SL hip thrust 2x10+10sec iso hold
C1: SA reverse snow angels 2x5
C2 banded facepull 2x10
D1: evilwheels 2x10
D2: Copenhagen adductor hold 2x30sek/vardera ben

A.
3 SETS:
30 cal ski
15 DB bench press
10 strict pull-up
15 DB bench press
2 legless rope climb
*3min rest btw sets

B. 10min EMOM:
1. 10 Strict dip
2. 10 Strict chin-up

C. 3 SETS:
10+10 DB bicep curl
10 DB skullcrusher
15 Banded bicep curl
15 Banded tricep push-down
*1min rest btw sets

100 burpees
100 push up
200 sit up
300 squat
100 burpees

A.
3 sets:
20 cal Ski
12 DB bench press
10 Strict pull-up
20 Push-up
1-2 Rope
*3min rest btw sets

B.
3 sets:
20 cal Ski
12 Strict hspu
20 GHD
10 C2B

C.
5x20 Alt V-ups
*short rest btw sets

D.
Tabata:
Bicep curl / Tricep push down

Snatch balance 5x3
OHS 4x3
Squat snatch 5x1
Back squat 4x4

Practice SLIPS for 20 minutes

Then,
3 rounds for time of

• Run 800 meters
• Rest 2 minutes

Power clean
Hang clean
Squat clean
Split jerk