Back squat 3rm
+
For time
1000/800m row
50 wall balls
500/400m row
25 Wall balls

Row 500m
10 Push-ups
5 shoulder press 15kg db

E2MOM for 10 rounds:
Clean
3-3–3-2-2-2-1-1-1-1

8,8,8,8 strict

4 rounds for time:

8 thruster 42.5/30kg
6 toes to bar
14 cal ergo

OHS 4x4
Ring dip 6x4

Clean 3x1

Bench press amrap@70kg

Every 4:00 for 5 rounds
12 Dumbbell Power Snatches (50/35 lb) (alternating)
6 Dumbbell Renegade Rows (2x50/35 lb)
12 Dumbbell Power Cleans (2x50/35 lb)
Row for max calories

Rest 1:00

Score is total accumulated calories

WARM UP
3 ROUNDS 
30 jumping jacks
20 crab reach
20 scorpio exercise on belly

STRENGHT/SKILL

Plank Tabata

16 times 20sec on 10 sec rest

Hollow rocks every other time a plank hold. Change those planks up.

WORKOUT

Intervall

6x 3min on 2 min off.

during 3min Amrap:
10 burpees. 15 sit ups.
20 jumping squats

Start from beginning every time and count rounds.

COOL DOWN
5-10min Stretching abs and front of your body. Calm breathing.