Run/row 4x1000m vila 1min

10km run

A: Bench press 1RM
B: Max rep strict pull ups

Row/run 10x1000m vila 1min

A: E2M for 14min
Clean & jerk x1 @ heavy weight
B: Dead Lift 3RM
C: Superset x3
C1: Goblet curty squats x12-16/alternera ben
C2: Strict pull ups xMax
D: Superset x3
D1: Strict HSPU x5
D2: GHD weighted hip extensions x15
E: Triset x3
E1: Banded straight arm lat pulldowns in hollow
E2: Triceps extensions xMax
E3: Calf raises x8-15

Row/run 8x2min vila1:1

A: 8min emom
3x clapping push ups
B: CGBP 3RM
C: Superset x3
C1: Push ups 3xMax
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: Cluster squats 3x1-1-1-1-1 @förra veckans vikt
C: Snatch pull 5x2 fokus form
D: Superset x3
D1: Incline bench press x5
D2: Singel arm chines rows x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax