10min timelimit
10 boxjumps
10 dips
5 rounds

#Strength
2 @ 40% in 2” still/4” push ladder (+ 5%), 5x4 @ day max reps of:

• BB incline bench press

20mins
Beginning of every min, 5 x C2b
1.min 5 + 5 dumbel snatch
2.min 100m run or row

Deadlift

10-8-6-4-2-2
Start 60% load more after every Sets
Send off 2:00

#Strength

6 x 3 @ zone 2 (M) of:

• BB Klokov press

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

3 x 1 muscle up,
5-10 sek pidot dipin yläosassa, alaosassa ja leuanvedon yläosassa.

Jos MU ei mene, tee

3 x 2 negatiivinen MU, samat pidot

10 x 3 min juoksu sykealueella 70-80 % + 3 min juoksu/kävely sykealueella 60-70%.

Esim. ylämäet voi kävellä jos sykkeet nousevat muuten liikaa.

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