Odd: 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
Even: 100m Skillmill run

2 x AMRAP 4 / 1min Rest:
10 Burpees
10 Alt. DB snatches 22,5/15kg

AMRAP 12:00
15 Calorie Row
12 Power Snatch @42.5/30kg
9 Overhead Squats @42.5/30kg

6 Suitcase deadlifts + 5 Hang power cleans + 4 Front squats + 3 Strict presses
Odd: Right arm
Even: Left arm
So its all the movements during 1 minute. Goal is to go unbroken. Scale if needed.

KB 24/16kg

21-15-9
Row calories
HRPU
DB thrusters 2x15/10kg
Remainder:
DU
Score number of DU´s

Floor Press in Bridge: Heavy 4 in 7 sets. Rest 2 mins
- close grip. Slightly inside of shoulder width
- Option: Only add weight if form permits.

Heavy 4 in 7 sets. Rest 2mins

With partner:
Row / Air bike: 15/12 cal
Burpee Box jump: 1-2-3-4-5-...

• split any way

• From 5cm block (use a plate)
• 10cm lift off, then 1-2sec pause, then explosive pull (1sec up).
• 2-3min rest
• Keep it explosive, leave 1 rep in the tank (more weight than vol1.1)

Optional Accessory

GYMNASTIC STRENGTH

2-4 Superset. Rest as needed between rounds, but no rest between A&B.

A: L-Sit, max hold (parallettes)
B: 10 V-Up 

Overall RPE 4

A.
2 rds:
45s. Row / Air bike
12 Air squat
9 Ring row
6 Push up

Mobility:
- Up & down dog: 45s.
- Couch stretch: 2x30s.
- Pigeon: 2x30s.
- Lunge complex: 2x60s.

2 rds:
30s. Row/Ab
10-15 DU's
6-8 Wallball