Every 90sec

For time
50 du
50 ttb
3 ring mu
50 du
50 Push up
3 ring mu
50 du
50 box jump over 60cm
3 ring mu
40 du
40 Pull up
3 ring mu
40 du
40 pistol
3 ring mu
40 du
40 kettlebell swing 24 kg
3 ring mu
30 du
30 ctb
3 ring mu
30 du
30 hspu
3 ring mu
30 du
30 dumbell hang clean and jerk 24kg
3 ring mu

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

WRK(25)
WRK 4:00 REST 1:00 x5
8 kb/bb/db sumo dead high pull
24 mountain climbers
8 sit ups

Finisher
50 oblique crunch
1:00 samson stretch

4 rounds for time:

3 wallwalk
20 wallball
5 power clean 60/35 kg

A: 8min emom
Alternerade hopp
B: Deadlift 5x5
C: Strict chin ups 3xMax rpe 8 första setet
D: 15min amrap
20 cal row
15 rkb swing
10 Burpees

On The 3:00 x 3 Sets:

3 Reps @ 88%

Week 14/16: Inverted Juggernaut Method
Shoulder Press
• 1 set of 1 rep at 70% NT1RM
• 1 set of 1 rep at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM

Warm up(10)
3rds
10 plyo
10 knee grab
10 side lunge
10 heel grab

WRK(24)
On the 3:00 x8 rounds
3 devils press(choose dumbbell weight)
27 heavy jump rope/jump rope
100m run

Finisher
50 russian twist
1:00 quad stretch

A.
45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...