For time:

50 Plank Jacks
50 Air Squats
40 Plank Jacks
40 Air Squats
30 Plank Jacks
30 Airs Squats
20 Plank Jacks
20 Air Squats
10 Plank Jacks
10 Air Squats

Warm-up:

Warm up 10 min
lateral leg swings 15/15
hip sviwel 10 reps (5/5)
scap push-up 10 reps
doorframe rows 5/5
reverse lunges 10 reps

Strength:

3 sets
A1.)Bulgarian split squats max reps in 30 sec
rest 30 sec
A2.) 1 minute wall sit
rest 90 sec

3 sets
B1.) 6-8 reps Obstacle tempo row / Tempo ring row / Strict pull-up with tempo
rest 30 sec
B2.) Doorframe row static hold 30 sec/ side
rest 90 sec

Metcon:

"Norwegian livingroom throwdown event 3"

Amrap 9
4 alternating box step ups bodyweight
4 hand release push-ups
4 sit-ups
8+8+8
12+12+12
16+16+16 etc

16min AMRAP:

1-2-3-4…
Tuck-Up
Single Arm Devils Press
1+1 Reverse Lunge + Air Squat

This workout is for 16minutes. Add one rep each round. First round is 1 tuck-up + 1 single arm devils press + 1+1 reverse lunge and 1 air squat. Second round is 2 tuck-ups, 2 single arm devils presses, 2+2 reverse lunges and 2 air squats. Continue as far as you can/want until 16 minutes is up.

5 rounds

20 m DB bear crawl
10 + 10 bent over DB row
20 sec hanging L-sit hold

Deficit Deadlift 3x4, 2 RIR
Build Up to a Quite Heavy Weight
Lift Every 3min

Warm up 10 min

lateral leg swings 15/15
Ido portal (5/position)
Primal pull through 10 reps
doorframe rows 5/5 side
Tempo Bulgarian split squats 5/5 side

4 sets
A1.)Bulgarian split squats max reps in 30 sec/side
rest 30 sec
A2.) 1 minute wall sit
rest 90 sec

4 sets
B1.) 6-8 reps Obstacle tempo row / Tempo ring row / Strict pull-up with tempo
rest 30 sec
B2.) Doorframe row static hold 30 sec/ side
rest 90 sec

C.) Amrap 8
2-4-6-8-10 etc
Single arm DB clusters / backpack clusters
1-2-3-4-5-6 etc
Strict HSPU / pike push ups

WEIGHTLIFTING (3/3)
3sec Dip Hold into Push Press

3x3 @RPE 3+ to 4+

Lower to the bottom position of your dip, hold for 3sec and do a push press. Repeat 2 more times.
Bar from the rack or blocks.
Target: Knees forward and outside, straight back.

Add 2,5-5% compared to last week

EMOM7
4-10 v ups / tuck ups
4-10 hollow rocks
4-10 sec hollow hold

*Yritä tehdä toistot putkeen alle 40 sekunnin sisään

In teams of 2
100 Push-ups - Plank
100 Wallball shots - KB front rack hold w. 2 heavy kbs
100 Tuck ups - Handstand against the wall
100 Squat - Hanging tuck

For time

While other person works another must stay in the given hold.
No reps if hold breaks.
You can divide work any how.

Bench press max 3

Then, 3 × 3

In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.