2 rounds of:
10 Wall ball
10 KB swings
10 Shoulder press
30/30" Lateral plank holds

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

Deadlift 5 RM

Karjalan Kovin
Sali Kiinni

4 sets of:
20 Sec at 60RPM, 40 Sec easy
20 Sec at 65RPM, 40 Sec easy
20 Sec at 70RPM, 40 Sec easy
-Rest 3 Min-

Score: total calories

Emom 40’
1 min: 15 Russian Swing @24/16
2 min: 20 Deadlift @24/16
3 min: 12 Goblet Squat @24/16
4 min: 20 Sit-Up
5 min: 50 sec Plank

AfterParty
50 m Plank Lateral Crawl

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

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

4 Sets :

15 Banded GM
10 Strict Knee Raise

Rest 2:00 btw rounds.