A: 8 min gymn+mobility
B: 8-10 min practice (butterfly pull up, hspu, du, bar-ring mu)
C: Every min, for 10min (5sets)
odd: 10 deadlift Rx: 100/60kg Open: 70/35kg
even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up
D:"RunTrack" or
Rx: Every min 200m run x10
Open: every 90 sec 200m run x7
or: Amrap 10’
10 double kettlebell thruster 16-24/816 kg
30 du
5/3 bar mu, open band, on box jump
300 m row
E: Streching, focus hamstring and full leg