4 Rounds of  “Cindy”
And then...
30/25 cal Row / Bike / Run / Ski

(Time cap: 25min.)

1 rnd Cindy:
5 Pull up
10 Push up
15 Air squat

5 rounds
2 min row
2 min bike
2 min kb swings 16kg/12kg
2 min 10m run
go light, HR under 140

DELOAD week

5 rounds:
2 TNG Power Clean & Jerk + 3 Box Jumps
Every 2,5 minute
Keep the weight light (30-40%)

Tempo Back Squat 5x3
3s down – 3s pause
Every 2,5 minute
Keep the weight light (30-40%)

CORE

3 x AMRAP 5:
20 DU
10 Alt. DB snatch 22,5/15kg
10 T2B

Rest 5min btw amraps.

• Building to heavy
• Rest 2min btw sets

2x
6min ON/2min OFF

AMRAP of
2 Bar Muscle-Ups
4 KB/DB Thrusters 20-24/12-16kg
8 Toes-to-bar
12 Pistols

"Murph"
1,6 km Run
100 Pull Ups
200 Push Ups
300 Air Squats
1,6 km Run

Rx: with 9/6 kg vest

TC: 50'

You can:
-do it alone or with partner
-and/or split the reps as you wish

Takakyykky 4 x 4 x 90%

Raakatempaus puolesta reidestä + Tempaus polvelta

3 x (1+1)x60%
3 x (1+1)x65%
3 x (1+1)x70%

Russian Twist 4 x 30
Reverse hyper 4 x 15
Dipit 4 x15

400m Run
15 DB Thrusters
400m Run
12 Hang Squat cleans
400m Run
9 Devils press

Rx: 2x 22.5/15kg

Time cap: 20min.

• nybörjare hips bellow parallel
• atlet 100/75kg
• avancerad 120/90kg
• tjurnacke 140/105kg
• ninja 160/120kg
• Avenger 200/150kg