Tempaus vala/snatch drop
3x4

Korkeat tempaus vedot polven päältä.
5x3

A:
C&J 8x1 @ 80-90%
B:
Every 2 minutes for 16 minutes.
1: 5 deadlift
2: 10m handstand walk/ 10 shoulder taps/ 60 sec hand balancing nose 2 wall
+
10min amrap:
5 CTB
10 Push ups
15 squats
C:
4x 500m row 3minvila mellan vare intervall, hitta ett tempo ni kan hålla samtliga intervaller

3-3-3-3-3 Add weights

Push Press @ 35/25 kg

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.

Silikonet bör nu ha torkat så duschen är åter i funktion.

A:
C&J bygg upp till tung 1:a
Front squat Bygg upp till en tung 5:a för dagen, inte nödvändigtvis ditt 5RM
B:
10min amrap:
60 Bar facing burpees
30 OHS 55/37,5kg
10 Ring Muscle ups

A:-
B:
5 min amrap:
5-10-15-20-20… Unbroken DU
+
3rfq:
8 Hinge rows
8 Goblet squats
8 Blocked Push ups
15m lunge walk
10 Reverse Snow Angels
+
10min emom: 1-5MU
alt: Öva MU 10minuter
+
4 rounds:
15 sec on 45 sec off:
1: Amrap Burpees
2: Amrap Box jumps 45/30cm
3: Amrap Strict Chin ups
C:
4x45sek all out row for cal 3min vila mellan varje intervall
15min vila
4x45sek all out row for cal 3min vila mellan varje intervall

4rds:
3-8 mu + 10 stoh
Rest 2 min
10-20 hspu + 10 tng power clean
Rest 2 min
1 legless + 2 rope climb + 10 ohs ( barbell from ground)
Rest 2 min

On a 25-minute clock:

• Run 1.5 miles

Then perform as many rounds as possible of:

• 11 chest-to-bar pull-ups
• 7 hang squat cleans, 155 lb.
• 7 push presses, 155 lb.

Your score is the completed rounds.

50 Calorie Bike, 25 Dumbbell Bench Press
40 Calorie Bike, 20 Dumbbell Bench Press
30 Calorie Bike, 15 Dumbbell Bench Press
20 Calorie Bike, 10 Dumbbell Bench Press
10 Calorie Bike, 5 Dumbbell Bench Press
Rx – 45’s/30’s