Plank Hold 5 minute

Squat Hold Bottom Position 5 minute

5 Rounds For Time:
15 Strict Pull-ups
30 Sit-ups
400 Meter Row
50 Double Unders

Rest 2 Minutes

Back Squat
10x 1,5min
5 Back Squat

*This should not be super hard.

Try to find a weight that you can do all sets with good effort and form.

2 x 7 reps, per side

3 Rounds for quality
30 s. L-sit
5 x Barbell roll out
5 x Lateral raise , right
5 x Skin the cat
5 x Lateral raise , left

Go and have nice 60 minute walk in nature.

5 Rounds for time;
400m Run
500/450m Row
10 t2b
15 db push press

30 Min TC

E5MOM x10:

1. 1000/800 ergo

2. 4 AMRAP of 5 burpees, 10 thrusters 20/15, 15 pull-ups/jumping pull-ups/ring row

AMRAP 16. 3:00 ON / 1:00 OFF

Athlete A, Row Calories

Athlete B, Power Snatch 45/35kg

You can change as you like. Total Calories & Snatch.

2 rounds
1:30 cardio
10+10m banded side lateral walk
10 banded air squats
5 snatch pulls with barbell
5 hang power snatches with barbell
5 snatch balance with barbell