A: Styrka/färdighet

B: WOD:
12min amrap:
250m row
15 RKB Swings
10 KTE
+
3rounds for quality:
10 Hinge rows
10 hollow rocks
10 GHD back extensions

5 Rounds:
10 One Legged Burpee
5 Pep
3 Muscle Up

Partner WOD:
30 min AMRAP
400m run
15 pull ups
20 wall balls (20/14)

Partners will alternate movements. Partner A will run, then partner B will do pull-ups, partner A will do all wall balls, partner B will run...and so on

• You can not split up reps*

In 20 minutes complete 3 rounds of:

6 Turkish get-ups (3/3)
10 Strict pull-ups

Partner WOD:
30 min AMRAP
50 cal row
50 push-ups
50 KB swings (53/35)
50 burpee box jump overs (24/20)

*split reps any way you want

1 rep max bench press 1 RM

Practise kipping Pull-up

1 RM Back squat

5x
5 tng Power Clean
5 Thruster
5 STOH
5 Front squat
Do as unbroken set of 20 reps. New set every 4th minute. Try to hit all 5 sets with same weight. Good goal is 40-50% of front squat max.

A: Styrka/färdighet
5x 1 power clean + 2squat clean @ 70%
Front squat 5x3 @ 80%
Push Press 5x5 @ 80%
B: WOD
4x45 sec all out row for cal
3min vila mellan varje interval
15 min vila
4x45 sec all out row for cal
3min vila mellan varje interval