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

4 rounds
1 min sled push
1min tire flipping
1 min kb swings 24kg/16kg

Find 1RM
Deadlift + Squat Clean + Front Squat + Push press + Split Jerk w/pause

Plank to push-ups
4x45s

Run and Bear crawl 8 min AMRAP
Start at the wall run to the edge of the grass bear crawl up the hill to the cone then run to the skinny trees (edge of the field) then back to the cone bear crawl down the hill to the gravel and run back to the wall.

Easy aerobic pace:
10min Ab
10min Row
5min Ab
5min Row
2.5min Ab
2.5min Row

BS: 1x20 (+5-7,5kg)

Front Squat - 5x4 85%

10 Rds FT
(rx 95/65)

• 7 sdhp
• 7 fs
• 7 push jerk

Boxilta/ n. 10 min:
-Perus BOX hyppyjä 80 - 40 cm
-Pudotushyppyjä
-Kyykystä boxille - kyykkyyn

Every minute for 33 minutes:

Minute 1 – 10-15 KB SWING (32/24 kg)
Minute 2 – 10 Box Jump-Overs 60/50cm
Minute 3 – 10 Toes to Bar ( varalla linkkari tai K2E )