3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
10 Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20/15 Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:
20 Box Jumps (24″/20″)
10/5 Ring Dips

Partner WODs:

Each WOD is 6 Minutes with 1 Minute b/w. Start @ Any station

WOD 1:

30 Double Unders (Sub is singles & divide total by 3)

10 Ring Rows L3 is supine

WOD 2:

10 Tire Flips

10 Burpees with ea one jumping in then out of tire

WOD 3:

10 Sump DLHP

10 Front Squats L3 115/75, L2 95/65, L1 75/55

WOD 4:

10 Evil Wheels

10 KB Lunges 70/55 L3, 55/35 L2, 35/20 L1

1 Person is working while other is holding a plate OH (no resting on your head). Reps only count when someone has wgt OH. L3 45/25, L2 35/15, L1 AHAP

A: 8min emom
3x clapping push ups
B: CGBP 5rm@ RPE7 + 4x5 deload sets @90%
C: Superset x3
C1: Shoulder press x5
C2: DB row x8-12/arm
D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

Weightlifting:

Bench Press - 15-6-5-4-3 EMOM
Incline Bench Press - 15-6-5-4-3 EMOM
Pull Ups - 4 Sets to Failure EMOM
Barbell Row - 15-6-5-4-3 EMOM
K2C - 5 Sets of 25 Reps EMOM

Crossfit:

22 TTB
22 Clean and Jerks @ 95/45

200 M Sprint

1RM Squat Clean (5 Min Max)

AMRAP 6 Stations x 3 exercises:
(5 min per station & 90 seconds each exercise & 2 min rest between stations).
1st Station:
- Cal row.
- Medball sit-ups 9/6 kgs.
- Deadlift RxComp 100/70 kgs, Rx 80/55 kgs, Sc 60/40 kgs.
2 min rest.
2nd station:
- Rope climb.
- Wall climb.
- V-ups.
2 min rest.
3rd station.
- Wall ball shots 12/9/6 kgs.
- Medball back circles 12/9/6 kgs.
- Medball Russian twists.
2 min rest.
4th station:
- Toes to bar.
- HSPU.
- Bar skin the cat.
2 min rest.
5th station:
- Box jumps 24"/20".
- 1 hand Kb Clean & Press 24/16 kgs.
- Hollow rocks.
2 min rest.
6th station:
- Pistols.
- Farmer walk 2×32/2×24 kgs.
- GHD Back extensions.

4-5 sets:
10-12 Tempo Tricep kick backs @ 2111
10-12 Tempo Dumbbell curls @ 2111
10-12 Tempo Dumbbell Z press @ 2111
10-12 Tempo Ring rows @ 2111

*Stick to the tempo, start light and build each set if you can.

Run 5km

"AMRAP 12:

2-4-6-8-10-…-

Toes to Bar

Wall Ball Shots"

"5 Rft
10 Push Press (40/30)
15 Pull-up
500m row"