30-25-20-15-10-5 rep rounds of:
GHD sit-up (sit ups)
Back extension
Knees to elbow
Stiff legged deadlift (42,5Kg)

30-20-10
Renegade Rows total @22,5/15kg
12-9-6
Devil's Press
200m Run after each round

Pick weight that you can go unbroken.
Rx+: 27.5kg/+ 10m Handstand Walk for Run
TIME CAP = 10:00

Extra:
Band Face Pull-aparts: 100 Reps

Push Jerk
4 x 4. Rest 2:00
- 4 work sets, so build up before starting
Option: Technique practice with higher reps and light load.

For quality
3 - 4 rounds
A. One leg deadlift KB x 8 per leg
B. Köpenhagen plank x 10 - 20 sec side
C. GHD or box version x 8

4 rounds
10-20sec pull up top hold
Rest 60sec
10-20sec ring dip bottom hold
Rest 60sec
10-20sec ring dip top hold
Rest 60sec

AMRAP 10
2-10 Kipping pull ups/ c2b
10 box jump overs
2-10 t2b/ Kipping leg raises
10 box jump overs

Kässärihommia

Warm-up:

3x
15/12 Calories row
20 Alternating lunges
10+10 Half kneeling 1-arm shoulder press
10+10 1-Legged deadlifts with barbell
10 Spike-ups on rower

Build up to a heavy, but fast moving weight in a complex of:
“Power clean + Front squat + Clean + Push press + Jerk” in 15:00 minutes

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Shoulder press, climb up to a 4x10 @ 90% of the heaviest set of 10 shoulder press from last week.

OR

Shoulder press, climb up to a 10RM + 3x10 @ 90% of the heaviest set of 10 shoulder press.

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Core:
3x
20 Slow knee tucks
18+18 1-Arm side plank hip touches

Bonus:
4 x 10+10 Box step-ups
4 x 15 Toes up romanian deadlifts
3 x 10 Hamstring curl on rower

Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10/side Renegade Rows @22,5/15kg
45 Double Unders

Goal: Hard but sustainable efforts each round, unbroken reps.
Rx+: 5/3 Bar Muscle-ups to start each round
Scale Pull-ups: Bar Mu, CTB, Chin-Over, 10 Ring Row + 10 Kips Only

Extra:
Rollback Triceps: 3 x 12-15 reps. Rest 60s.

8 min ARMRAP
10 T2B
10 pull ups
10+10 kb jerks 24kg/16kg

Clean and jerk 3x(1+1)x60%, 6x(1+1)x75%