A: E2M for 14min
Snatch x1 @ heavy weight
(fokus på att sätta sig fullt)
B: Dead Lift 5rm @RPE 7 + 4x5 deload sets @90%
C: Superset x3
C1: Front foot elevated split squat x6-8/ben
C2: WPU x5-8
D: Superset x3
D1: Kb seasaw pres into 30m kb overhead carry x12-16+30m/alternera arm
D2: GHD back extensions x15
E: Triset x3
E1: Evil wheel 8-10
E2: Triceps extensions xMax
E3: Calf raises x8-15

Rowing/running 8x2min rest1:1

A: 8min emom
3x clapping push ups
B: CGBP 5rm@ RPE7 + 4x5 deload sets @90%
C: Superset x3
C1: Shoulder press x5
C2: DB row x8-12/arm
D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

A: 8min emom
1-3 box jumps
B: Back squat 5rm @RPE 7 + 4x5 deload sets @90%
C: Clean pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x8
D2: DB powell raise x8-12/arm
E: Superset
E1: Isometric copenhagen adductor exercise x30sek/ben
E2: Banded ab crunches xMax

Running/rowing 7x1000m vila 1min

A: snatch 1rm
B: c&j 1rm

A: superset x3
A1: Floor press 3x5
A2: DB rows x8-12/arm
B: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
C: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

A: superset x3
A1: Front squat x5
A2: strict pull ups xMax @1111
B: superset x3
B1: BB Hip thrusters x10
B2: Seated db press x8-12/arm
C: Ocklusions triceps extensions x30-20-20-20, ok att gå till failure

Run 5km

A: 12min emom
Power c&j x3 @ light weight
B: Dead Lift 5x3 @RPE 7
C: Superset x3
C1: Bulgarian split squat x6-8/ben
C2: WPU x3-5
D: Superset x3
D1: OHS x7
D2: GHD back extensions x15
E: Triset x3
E1: Banded straight arm lat pulldowns in hollow
E2: Triceps extensions xMax
E3: Calf raises x8-15