FREDAGSFYS

Warm-up

800 m run

Then:

2 rounds of:
20 airsquats
20 situps
20 KB-swing

Partner-WOD, TC 45 min

A. 3 rounds of:
20 push ups (rx+ strict handstand push-ups)
20 dumbbell hang power cleans
50 double-unders

Then:

3 rounds of
20 kipping handstand push-ups
20 dumbbell shoulder-to-overheads
50 double-unders

B. 90-60-30
KB snatch 24/16 kg
Sit ups
Goblet squat

C. 120 wall-ball shots
120/100 cal row

Utomhuspass, TC 40 min 

50 alt DB devils press 22.5/15 kg

Run 800 m run with DB (scaled no DB)

50 alt DB devils press

800 m run with DB (scaled no DB)

50 alt DB devils press