Why not give marion.eckardt@lluh.se some cred for this workout by writing a comment!

Performed strength exercises in this workout.

Mobility - Crab hold, up and down ·	5 reps
Mobility - Kosack squat ·	10 reps
Scapular pushups · Skulder	8 reps
Pull aparts behind the neck - Resistance band · Skulder	10 reps
Kip swing · Mage, Skulder	8 reps
Lateral line jumps, one foot ·	10 reps
Lateral line jumps, one foot ·	10 reps
Squat jumps · Bein	5 reps
Mobility - Crab hold, up and down ·	5 reps
Mobility - Kosack squat ·	10 reps
Scapular pushups · Skulder	10 reps
Pull aparts behind the neck - Resistance band · Skulder	10 reps
Kip swing · Mage, Skulder	10 reps
Lateral line jumps, one foot ·	10 reps
Lateral line jumps, one foot ·	10 reps
Squat jumps · Bein	5 reps
Clean, hang (above knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, low hang (below knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, hang (above knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, low hang (below knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, hang (above knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, low hang (below knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, hang (above knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, low hang (below knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, hang (above knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, low hang (below knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, hang (above knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Clean, low hang (below knee) - Barbell · Rygg, Back of thigh	2 x 42.5 kg
Front squat - Barbell · Bein	5 x 42.5 kg
Strict press - Barbell · Skulder	6 x 25.0 kg
Front squat - Barbell · Bein	5 x 42.5 kg
Strict press - Barbell · Skulder	6 x 25.0 kg
Front squat - Barbell · Bein	5 x 42.5 kg
Strict press - Barbell · Skulder	6 x 25.0 kg

Block 1 perform_lap_for 6 min 6-8 min.
Knees to elbows/TTB, kipped, foot on box · Mage, Skulder	4 reps
Box step up, eccentric - Dumbbells · Bein	8 reps
Box step up, eccentric - Dumbbells · Bein	8 reps
Kettlebell swing, russian - Kettlebell · Rygg	10 reps
Strict knee raises - Bar · Mage	5 reps
45 seconds rest

Block 2 perform_lap_for 3 min 3-5 min.
Pullup hold, static - Bar · Rygg	10 seconds
Ring support hold · Mage	10 seconds
Arch to hollow with feet against box, kipping technique · Rygg, Back of thigh	5 reps
30 seconds rest