For time:
100cal Assault Bike

EMOM12
1.15 decline bench ab crunch
2. 10 DL (85/60kg)
3. rest

Bench press

Hip thrust penkiltä 12-10-8

A: Broad jumps 8x3
B: Hip thrusters 3set
C:SL Standing hamstring curls 3set
D: Weighted chin ups Supinated 5x3, Amrap sista setet
E: Strict pull ups 2set
F: Seated rows
G: Alternating DB biceps curls 1xDrop set

A: Archer push ups 3x9
B: SA Kb press 3x8
C: Push ups 3x15
D: Kb skull cruschers 3x15

A: SA Kb rows 3x15/arm
B: SA Bent over flys 2x15/arm
C: Pommel raise 2x15/arm
D: SA Preacher curls 2x20/arm

Rope climb, HSPU + T2B

25 minutes for quality

2 Rope climbs
4 HSPU
8 Toes to bar
1-2 min rest
Accessory:
Seated facepull with a band 5 x 20
Seated DB/KB 1-arm shoulder press, 5 x 10 /arm / light

40 min moderate
2 min ski / 2 min bike erg

Amrap8 x3

Amrap1:
10 push up
10 ring row
10 mountain climber
-2min rest-
Amrap2:
10 plate gtoh
10 plate reverse lunge
10 r.twist
-2min rest-
Amrap3:
10 cal bike erg
10 knee raise
10 air squat

6 sets of tomfoolery

• @100%

3x3 sets of Shenanigans
- @100%