100 Jumping Jacks
80 Flutter Kicks
60 sec. plank hold
40 sec. archer hold
20 walking lunges

1A: in partners spend 10 mins working on snatch balance

1B: 30 min Amrap of:-
D-ball or D-bell DT(you choose!)
*partner 1 performs DT then runs 200m , as soon as partner 1 starts the run partner 2 starts DT keep going for 30 mins score is completed rounds of DT.
DBell@22.5/15
Dball@30/20

Max Cal in 40min

21-15-9
Box Over Burpee
PEP

RestDay!

lajikuvaus myöhemmin

Ring pull ups x 3
V-sit ups x15
Ring dips x 5-7 (scale ring push ups/push ups)
Side plank with extra weight left 45 sec
Side plank with extra weight right 45 sec
30 DU

For 20 min

500m row or 400m run
Then, 2 rounds
10 banded pull aparts
10 seated dumbell press
10 good mornings with empty barbell

Strength and skill
2 strict press + 5 push press
E2MOM x 6

Starting at 40% of 1RM strict press and increasing weight from there.

EMOM 10 mins

1 x Hang Squat Clean @80- 85% of 1RM clean
- heavy sets
- focus on technique