EMOM x12:
20 Goblet squats
8 Single leg Deadlifts
10 Alternating single arm DB presses

8x
New Interval every 4th minute

Alt.
A) 20 Wall Balls
10 Box Jump Overs
Run

B) 25/18 Cal. Row
15 Burpee over Bench/Parallettes

3 Rounds, For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

AMRAP 30
5 bar MU
10 HSPU
20 C2B
30 push ups
40 T2B
50 KBS 24/16
60 abmat sit ups
70 DU

AMRAP 18:00
20 Calorie Bike, Row or Ski Erg
50 Walking Lunges (BW)
20 Calorie Bike, Row or Ski Erg
50/30 Push-ups
20 Calorie Bike, Row or Ski Erg
50 Hollow Rocks
20 Calorie Bike, Row or Ski Erg

20mins:
3x Snatch
-2s. pause lähtöasennossa, polven alla ja polven päällä
-kevyt paino, 50-70% of max

25min AMRAP

Run around the box
50 *
50 *
Run
50 *
50 *
Run
....

*50 reps/Cal of whatever you want. But not a Barbell in sight!

Deadlift 5x4 AHAP

10min AMRAP of:
5 Power Cleans 80/60kg
10 Toes-to-bar

rest 2min

5min AMRAP of:
5 Thrusters 60/40kg
30 Double Unders

20-30min of Stretching and Flexing