25 Minutes For Max Load :

Tempo HR Push-Ups 5 Sec Down, Normal Up 6 - 10 Reps
Banded Ab Crunch 30-40 Reps
Bicep Curls, back on wall 10-15 Reps
Romanian Deadlift DB´S 10-15 Reps

👓🕶🥽🥼🦺🦺👔👖

500m row/ski/bike
then 3 rounds
5 air squat to 5 squat jump
8 z press e/s
8 ring row

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“Hips don´t lie” - Elite, RX (TC 8min)

21-15-9 reps:
Wall ball
Box jump over
Devils Press

♀20 lb. med ball, 75cm box, 2x22,5kg DB
♂14 lb. med ball, 60cm box, 2x15kg DB

2-3 min light bike/row
2+2 min banded bully
10-15 pass through with light band
20-30 band pull aparts with light band
1-2 min couch streching R/L

6 minutes AMRAP of:
Deadlift x10 (80kg)
T2B x10
Dumbbell snatches x10 (16kg)

Easy aerobic 45-75min.
Run, Bike, Row, Ski

EMOM:
Double under x20
Clean n' jerk x1
1 minute to change the weight.

4 minutes AMRAP of:
Clean n' jerk x1 (40kg)
Pull up x1
Clean n' jerk x2 (40kg)
Pull up x2.....

2 minutes rest
continue...

5:00 Row
+
2 rounds
5 Inchworms
10 Arch rocks
5 Deck squats
10 DB Shoulder shrugs, alternating
+
2 rounds @ increasing pace
30-second Row
10 Wall balls
60-second rest
30-second Row
5 Burpees over rower
60-second rest

2 minutes AMRAP of:
Double unders

1 minute rest
continue...