Why not give johannas-e-post@hotmail.com some cred for this workout by writing a comment!

Performed strength exercises in this workout.

Mobility - A-frame ·	6 reps
Mobility - Kang squat ·	8 reps
External rotation with resistance band, arms up · Skulder	6 reps
Pallof press - Cable · Mage	10 reps
Pallof press - Cable · Mage	10 reps
Box step up, overhead, double dumbbells · Bein	5 reps
Box step up, overhead, double dumbbells · Bein	5 reps
Mobility - A-frame ·	6 reps
Mobility - Kang squat ·	8 reps
External rotation with resistance band, arms up · Skulder	6 reps
Pallof press - Cable · Mage	10 reps
Pallof press - Cable · Mage	10 reps
Box step up, overhead, double dumbbells · Bein	5 reps
Box step up, overhead, double dumbbells · Bein	5 reps
Snatch, power, 2 sec pause below knee - Barbell · Rygg	2 x 25.0 kg
Snatch, power, 2 sec pause below knee - Barbell · Rygg	2 x 30.0 kg
Snatch, power, 2 sec pause below knee - Barbell · Rygg	2 x 30.0 kg
Snatch, power, 2 sec pause below knee - Barbell · Rygg	2 x 30.0 kg
Snatch, power, 2 sec pause below knee - Barbell · Rygg	2 x 30.0 kg
Snatch, power, 2 sec pause below knee - Barbell · Rygg	2 x 30.0 kg
Deadlift, deficit - Barbell · Rygg	3 x 75.0 kg
Pushups in rings/ TRX · Bryst	8 reps
Deadlift, deficit - Barbell · Rygg	3 x 80.0 kg
Pushups in rings/ TRX · Bryst	8 reps
Deadlift, deficit - Barbell · Rygg	3 x 85.0 kg
Pushups in rings/ TRX · Bryst	8 reps

Block 1 perform_lap_for 8 min Strength AMRAP 8-10 min.
Pendlay row - Barbell · Rygg	6 reps
Squat with KB on one shoulder · Bein	8 reps
Squat with KB on one shoulder · Bein	8 reps
Dips in rings, banded · Bryst, Triceps	5 reps
Wall climb · Skulder	3 reps

Block 2 perform_this_lap 2 x 4 min Alt EMOM. 2 eller 3 varv om du skulle hinna.
Pistol squat on medball · Bein	30 seconds
Pistol squat on medball · Bein	30 seconds
Handstand hold, lift leg, in piked position · Skulder	30 seconds
30 seconds rest
Piked HSPU on box · Skulder	30 seconds
30 seconds rest
Lat pullover with crunch - Dumbbell · Mage	30 seconds
30 seconds rest