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

20min AMRAP:

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

Loadings
12,5kg

3x10 every 2 minut emom

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

A: Bench press tung 5:a+2 deload set@85%
B: BB front rack Split squat 3x8
C: Snatch Pull 2-2-2-2-2
D: For time
1-10
Hspu
TTB
Every round starts with 3x strict chin ups

Push press
1x6
1x12

A) Row 15 cal
B) WB 12

Use 10 minutes