50 Box step ups (60/50 cm)
50 Jumping one at a time pull- up
50 Kettlebell swings (16/12kg)
50 Walking lunges
50 Ab mat
50 Push press (20/15kg)
50 Back extensions
50 Air squats
50 Burpees
50 Rope jumps

Keep pace and heart rate moderate level!

3 Rounds for quality

15x(1+1) V-ups + Knee Hugs
3/3 Turkish Get-Ups
10 Back extensions

Conditioning
With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (185/135), 25 DU

21-15-9
Front sqaut 60kg/45kg
T2B

Päälläseisonta,
Käsilläseisontapunnerrukset seinällä ja ilman seinä progressiot.

Pistoolikyykky ja progressiot

Each Round for time:
4 Rounds, new round every 4:e minute
15 Handstand Pushups
15 Toes-to-bar
+
alt.
round 1 & 3 15 Wall Balls
round 2 & 4 40 Double Unders

Rowing
For time
750m-500m-250m-500m-750m

Work/rest 1:1

1 x 400 m suitcase carry, you can change the hand as you like.

Option: 20 x 10 m indoors

Chipper
Row 400 m
34 pull ups
30 double unders (90 singles)
22 OH squat 95/65
18 facing bar burpees
14 Hang snatch 95/65
30 double unders (90 singles)

Toes-to-bar efficiency

3 sets of TTB (not Max reps)

3 sets of 3-5reps Tempo TTB