Warm up
2 rounds
40 high knees
20 shoulder taps on push position
20 deadbugs
:30 wall sit
5 push up + inch worm
10 bodyweight single leg RDL

Workout
Working with 1 kettlebell/dumbbell (you can choose
to do more reps with lighter weight or smaller reps
with heavier)
rest 1-2 min between sets, 2-3 min bwn movements.

Turkish get up 2x3-5 reps/side
Single arm row 2x8-12 reps/side (tempo 2s pulling 1s pause 2s lowering 1s stop)
Windmill 3x6-8 reps/side
Snatch from hang/floor 3x6-8 reps/side
Do suitcase deadlifts and toes to kb as an superset:
3 rounds:
Suitcase Deadlift x8-12/side
Toes to KB (vatsaliike) x8-12 reps (control movement and you core muscles)

Then 6 rounds of 20 sec work / 10 sec off
Max reps of : Russian twists

Cool down / Mobility
2-3 min of jump rope
2:00 prayer pose (low back and lat strehing)
2:00 v-sit streching (moving side to side)
1:00 side strech (R/L)
2:00 triceps strech (R/L)
2:00 forearm strech (R/L)

2-3 min light cardio
1+1 min glute smash with roller
1+1 min pigeon pose
1+1 min quad strech

20 min amrap :
2 ring mu
4 hspu
8 kbs @32/24kg

You can scale/change the ring mu to :
2 Bar muscle ups / 2 strict c2b + 2 ring dip or 2 strict pull + 2 push ups
Hspu can be scaled for :
2 wall climbs or 4 z-press with 2 Db's

For time:
2 000 m row

EMOM x 35

1) ski
2)20-30m prowler push
3) echo
4) 20-30m farmer carry/ D-ball carry
5) rest/ core

Emom 24

1) 7-15 Cal kone
2) 1-10 BMU/C2B/leuka
3) 7-15 Cluster 40/30kg
4) Lepo

50 push-ups for time

Front Rack Split Squats
4 x 5 each. Rest 2:00
- Pause 1 second in the bottom position this week
- Use last week as a guide!

AMRAP 10

Pull Ups
1-2-3-4-5-6-7.....
Burpees
3-6-9-12-15-18....

Front Rack Split Squats
4 x 5 each 3s hold in bottom position. Rest 2:00
- Hold knee 2cm off the ground during the pause!