5RFT:

30 Cal Bike Ergo
30 Wallball 9kg
30 Box jump Overs 24"

𝗟𝗲𝘃𝗲𝗹 𝟯
EMOM 15:
x Bar Muscle Ups
x Burpee Box Jump Over Clear the Box 24/20 inch
x Double Kettlebell Hang Power Clean @2x24kg

𝗟𝗲𝘃𝗲𝗹 𝟮
EMOM 15:
x Chest to Bar Pullups
x Burpee Box Jump Over Clear the Box 24/20 inch
x Double Kettlebell Hang Power Clean @2x24kg

𝗟𝗲𝘃𝗲𝗹 𝟭 𝗔
EMOM 15:
x Pullups
x Burpee Box Jump Over 24/20 inch
x Double Kettlebell Hang Power Clean @2x12/8 kg

𝗟𝗲𝘃𝗲𝗹 𝟭 𝗕
EMOM 15:
x Ring Rows
x Burpee Box Jump/ Step Over 24/20 inch
x Double Kettlebell Hang Power Clean @2x12/8kg

2-3 min light cardio'
1 min cobra to downdog pose
1+1 min bicep/forearms strech
1+1 min tricep streching

Warm up(10)
3rds
20 mountain climbers
15 crossbody crunch
10 pik-n-grass

GRT(25)
Move for 25:00 mins
10 farmers press(kb hold at shoulder right-5 dumbbell press left, then switch)
50m farmers carry
100m run
50m farmers carry
10 tricep dips or overhead extension

Finisher
:30 second side plank per side
1:00 hamstring stretch

4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

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Mobility

A: Back squat 8x3, Amrap sista setet rpe 7-8
B: Strict Hspu 4xMax
C: banded triceps extensions 2xMax

Wide grip Pullup 8-8-6-6 reps

Takakyykkyjä 5 x 5 / 3 min
80 - 85%

Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

WRK(25)
WRK 3:30 REST 1:30 x5
50 heavy jump rope or jump rope
5 dumbbell strict press
(four sec hold at the top, four sec down)
5 v-ups

Finisher
1:00 plank
1:00 samson stretch

4rds
8-12x bench dip
rest 30s
6-12x one arm press per hand
rest 30s
8-14 up right row
rest 60s
+
3rds
12x plank shoulder tap
30-60s plank