Warm up(10)
2rds
20 jax
10 pik n grass
20 knuckle draggers
10 reverse lunge

WRK(21)
On the 3:00 x7
12 alternating dumbbell shoulder press
6 v-ups
12 dumbbell/barbell/sandbag hang cleans
6 shuttle drops(5 yard suicide w/body builder at each turnaround)

Finisher
50 slow bicycles
1:00 hamstring stretch

2-3 min light cardio
1-2 min cobra to downdog pose (10s at each position)
10 cat cow exercise strech
1+1 min calf streching
1+1 min achilles strech

Overhead squat 6x6

20min AMRAP:

12cal Row
8 TTB
12 DB Snatch
20m Single Arm Overhead Walking Lunge (10m+10m)

Loadings
12,5kg

Varierade snatchkomplex @ ca 60%

Warm up(10)
3rds
20 big arm circles
10 pik n grass
20 jax
5 walkouts

WRK(25)
walk, jog, run, move

Finisher
1:00 stretch of choice

A: 8min emom
1x triple jump
B: Deadlift 5rm of today
C: strict chin ups 3xMax
D: 5rounds
90sec on/90sec off
15 rkb swing
Amrap row for cal
E: excentriska supinationer i dragmaskin 2x8
F: leg curls 2set

Row or bike
1:00 easy pace
0:45 moderate pace
0:30 fast pace

Then barbell warm up.

EMOM x 9 (3 rounds)
Min 1: 3 thrusters building in weight to workout weight
Min 2: 5 ring rows + 5 wallballs
Min 3: 3 snatches building in weight to workout weight

Warm up with a partner (split reps)
20/16 cal bike or row
20 wallballs
20 wallball slams
20 ring rows
10 passthroughs each (each person grab their own pvc pipe)
20/16 cal bike or row

5:00 to continue to warm up movements

Partner WOD (1 person work, person rest)
40:00 AMRAP
20 cal bike or 25 cal row
20 Snatches 75/55
20 Wallballs 20/14
20 pull-ups
20 front rack BB lunges 75/55

*Every 4:00 and starting with the workout both partners do 30 dubs/60 singles

*split work however you like but all movements must be done in order.

*both partners must be done with jumping before continuing on with the workout.

Push press
1x6
1x12