3-4 sets
10+10 Single arm DB/KB Row
15 weighted hip extensions (use 16/24kg kb)
15 barbell Good mornings
15-25 american KBS @ @16/24kg
rest 2-3 min bwn

Metcon With Partner
2 sets
2 Rounds
25/20 Calorie Row
20m Double Dumbbell Walking Lunge (15/22,5kg's)
20 american kb swings @16/24kg
Alternating time with partner those 2 rounds.
4 rounds for both total.
time target 5-7 min per 2 rounds, cap 8 min.

AMRAP 12:
12 air squat
9 cal erg
6 push up

REST 3 MIN

AMRAP 6:
9 cal erg
6 burpee box jump over

REST 3 MIN

AMRAP 3:
max wall sit
*every time you break: 2 burpees

15min to work up to a heavy
3-postion Snatch (Floor/Hang/Hi-Hang)

65% x5
72.5% x 5
77.5% x3x5 (3 sets of 5)
77.5% x5 +
Post AMRAP in comments. Go off your actual max of more if it’s been easy.

2-4 Rounds :

15 RDL w/ DB´s
8 Strict Pull-ups
1:00 Plank

Every 4min x 3
8/8 Dual DB/KB front foot eleveted split squat V.1-2 (2 x 20kg levyt)
8/8 Landmine single leg RDL V.1-2
8/8 Pallof press V.1-2

Every 150s x 4
6 Snatch grip RDL V.2/120s (2-1-X-1)

Every 150s x 4
3 Power clean V.1-2 (n.70-75% of 1RM clean)

Metcon (reps)

AMRAP in 10 minutes of:
1-2-3-4... Hang squat clean 65/45kg
12 Alternating leg pistol squats after each round.

Accessory:
4 Rounds of:
10+10 Sideplank with a twist
15 Banded abcrunches