100 air squat

75 kettlebell high pulls 24/16 kg

50 push ups

25 burpee toes to bar

50 hand release push ups

75 kettlebell swings 24/16 kg

100 lunges

emom x 10

3 hang power snatch 

wod 

4 runden 

10 power cleans 40/27,5

10 shoulder to overhead 40/27,5

20 laterale jumps 

4 runden 

1 Minute wall balls 9/6 kg

1 Minute dumbell snatch into thruster 22,5/15 kg

1 Minute pistol squats 

1 Minute burpees 

1 Minute rest 

27/21/15/9/3

push ups

front squats 60/42,5 kg

kettlebell swings 24/16 kg