Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(29)
WRK 4:00 REST 1:00 x6
10 alternating dumbbell press
10 step ups
10 dumbbell hang clean
10 pop ups (sit to a chair or box and jump up)
10 cal row/jing jang

Finisher
100 bicycles
1:00 hamstring stretch

Bench press (weight by feel)

6-6-6-6-6

Go every 2:30

Tall clean
4 x 3 @ 50% of 1RM clean, build over the 4 sets if it feels good

Jerk behind the neck
3 x 4 @ 80% of 1RM clean & jerk

Back squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

Accessories
Banded pull ups 3 x 12 - use a band that you can do the 12 pull ups unbroken
Weighted press ups 3 x 12 @ 8RPE

Weighted pull up 1RM

5 x 3
2 sek alas, 2 sek alhaalla

For time:
21 Power snatch 95/65
42 wallballs 20/14
15 power snatches
30 wallballs
9 Power snatch
18 wallballs

E2MOM 5 burpees

burpees are every 2 minutes.... you start the workout with snatches and then burpees on 2:00, 4:00, 6:00 etc

AMRAP 7 (with a pair, You go I go style)
8 cal erg
12 KBS

-rest 2 min-

AMRAP 7 (with a pair, You go I go style)
8 Wall ball
12 KB deadlift

Chest/Back

Warm up - 3 sets
5 Diamond Pushups
5 Regular Pushups
5 Wide Pushups
5 Close TRX Row
5 Wide TRX Row
5 „W” TRX Row

Superset #1
A1 Bench Press - 10,8,6,4 (Work up heavy 4 reps)
A2 Pullups w weights - 10,8,6,4 (Use weight if you can)

Superset2- 4 Sets
B1 Alternate Incline Press w Dumbbells - 20
B2 Alternate Bent Over Row w Dumbbells - 20

Triset - 3 Sets
C1 Chest Fly 12
C2 Face Pulls 12
C3 Incline Row 12

FINISHER
3000m Row for time
Every 3 minutes -10 clapping pushups

Every 2 mins x 9
(A-B-C-A-B-C-A-B-C)

A.15-20 KBS
15-20 goblet squat

B.10-16 box step ups
10-16 burpee

C. 300m run

AMRAP 2 x 5

15 Russian Swing 32/15kg
7 Burpee Box Jumps 24/20". Box Facing
20 Dumbbell Snatch 22,5/15kg. Alternating.

Rest 1:30 btw amrap. FULL SPEED!