Row/run 4x4min vila1:1

A: 8min emom
3x clapping push ups
B: CGBP 5x3 @ RPE7
C: Superset x3
C1: Weight plate overhead triceps extensions xMax
C2: DB row x8-12/arm
D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @40% 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 5x3 @RPE 7
C: Snatch pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x7
D2: DB powell raise x8-12/arm
E: Superset
E1: Dynamiisk copenhagen adductor exercise x5-8/ben
E2: Banded ab crunches xMax

Run/row 8x1000m 1min vila

A: Every 90sec for 12min
Clean & jerk x2 @ moderate weight
B: Dead Lift 5x3 @RPE 7
C: Superset x3
C1: Elevated reverse lunges x12-16/alternera ben
C2: WPU x3-5
D: Superset x3
D1: Over head squats x5
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

Run/row 5x3min vila1:1

A: 8min emom
3x clapping push ups
B: CGBP 5x3 @ RPE7
C: Superset x3
C1: DB shoulder flys x8-12
C2: DB row x8-12/arm
D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @40% 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 3 RM
C: Superset x3
C1: Double kb front rack squats x8-12
C2: Singel arm kb high pull x8-12/arm
D: Superset x3
D1: Incline bench press x5
D2: DB powell raise x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax

9x1000m run 1min vila

In 60min
1Rm snatch
1RM c&J
1RM back squat