200m run
1 round of Barbara:
- 20 Pull Up
- 30 Push Up
- 40 sit Up
- 50 air squat
400m run
2 rounds of Mary
- 5 hspu
- 10 pistol squat
- 15 pull up
600m run
3 rounds of Cindy
- 5 pull Up
- 10 push Up
- 15 air squat
800m run

A: Styrka/färdighet
5x Snatch complex (1x Power snath+1 OHS+ 1 Snatch)
5x3 Snatch grip push press behind the neck
B: WOD
Öva Snatch 15min
+
3rft:
5 Man makers
10 Strict pull ups
20 Walking Lunges with plate over head 20/15kg

3 rounds
30s hollow hold
walk around the box with your hands
1 min support on rings
1 min Hand stand
1 min stationary run on landing mat
1 min rest

10min AMRAP
10m handstand walk
6 x backsquats 100kg/65kg
10 pull ups

A: Styrka/färdighet
5x 2clean+1jerk @ 80%
Front squat: 6x2 @ 85%
Push Press 5x2 @ 85%
B: WOD
From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats
Etc.

3 Rounds
50 DU /100 SU
20 m Walking lunge w/KB 16/12 kg

Deadlift 3RM 3 RM

A: Styrka/färdighet
5x 3 position snatch(ground, knee,hang) @70%
5x5 clean pull @ 85% clean
B:WOD
30min emom:
1: 15 thrusters(unbroken)/15 Wall balls
2: 10 TTB/hanging knee raises
3: 30 DU/Öva Du 30 sek

Lämmittely: hölkkä 5-10 min
Sen jälkeen 7 x 1000 m, sykealue 75-80 %, palautus 2-3 min erittäin kevyttä hölkkää tai kävelyä, sykealue reilusti alle 70 %
Loppuverkka 5-10 min kevyesti hölkäten

Deadlift 10-5-3-1-1-1-3-5-10 reps