For Time:
3x
400m run
20 bar overburpee (face to bar)
20 Air Squat
10 Push-Up

Time: 15:50min

2-3rounds

10-16 GHD hip extension
8+8 box step up/ box pistol
8+8 Db press

[PART 2]
3-5 Sets:
1 Clean Pull
1 Squat Clean

For time
3 rounds
12 thrusters 35kg
12 pull up
800m run
3 rounds
9 thrusters 42.5kg
9 ctb
800m run

Tabata: 8x 20s/10s
Ski erg & käsipainotempaus

AMRAP 9

10 Front Squat 42,5/30
5 Push Press 42,5/30kg
20/15 Calories Bike

AMRAP 14, With Partner

12/10 Cal Bike Erg
5 Deadlift @70% OTD
6 Bar Over Burpees

YGIG

EMOM 10
O: 40 DU's + ME unbroken t2b
E: rest

Alternate A&B for 5 rounds:
A) 2 Bench Press
B) 8 Double KB/DB Standing
Row

RPE 4 to 4+
Add 2,5-5% or 1-2 reps
compared to last week.

A: Back squat 5rm
B: Power clean 5x2
C: Dips
D: KB/DB sea saw press
E: Assisted strict pull ups
F: Seated rows
G: OH straight bar triceps extensions