6 total sets , alternate A & B
A: AMRAP 3 mins
Alt Low Knee Up Down x 6
Lunge Toy Soldiers x 6 (3/3)
Bottoms-Up Goblet Press x 6
Rest: 90 sec
B: AMRAP 3 mins
Gunslinger x 6 (3/3)
Clean&Jerk x 6 (3/3)
One Arm Pendlay Row x 6 (3/3)
@16/24

Deadlift 6x2 @RPE 4+
(1-2 reps in the tank)
Rest 2-3min between sets.
Add 2,5-5% compared to last
week.

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30min amrap for quality

20cal row
20 OHS 40kg
15 ghd sit ups
10 pull ups
10 burpees on target

E2MOM

8 sets of
3 squat clean
Drop & go

EMOM 16
1. 1-3 wall walk
2. 8-12 cal erg
3. 6-8 + 6-8 one arm DB thruster
4. 30 DU/ 60 single under

A,
EMOM
7 burpees
Max Reps Single Arm DB Push Press
*Workout is done after completing 100 total Single Arm DB Push-Press (50 each)

B,
"Frelen"
For time:
21 Thrusters with plate @20/15kg
21 Kettle bell USA swing @ 24kg/16kg
21 Pull-ups
Run 400 meters
15 Thrusters
15 Kettle bell USA swing @ 24kg/16kg
15 Pull-ups
Run 400 meters
9 Thrusters
9 Kettle bell USA swing @ 24kg/16kg
9 Pull-ups
Run 400 meters

Timecap: 20 mins

5 backsquats

A.
For time:
21-18-15-12-9
DB bench press
*20m DB frontrack walking lunges btw sets

B.
3 sets with partner
30 cal Assault bike
60 WB
*3 min rest

C.
AMRAP 15
5 Strict pull-up
10 Box step-ups
5 Strict HSPU
20 Sit-ups

D.
Tabata:
Bicep curl / tricep pulls (banded)
+
2 x 15+15 Chest flyes (banded)

2 kierrosta, emom 12

1. 20 s wallsit, 20 s air squat
2. 5+5 bulgarian split squat
3. 10 hip thrust
4. 20 s Hamstring blank, 20 s hip thrust hold
5. 5+5 bulgarian split squat
6. 10 hip thrust

OH Press