A: E3M for 15min
Build up to heavy 5 rep Dead Lift in 5 sets, reset on each rep

B:
4 KB crush complex
2min rest between each complex
”KB crush complex”
10 Bent over crush grip rows
5 Any how crush grip curls
3 crush grip kang squats

Crush grip=Du håller kb i tyngden och inte i handtaget

A: Every 90sec12min
Snatch complex:
1 Halting snartch dead lift
1 Hang power snatch
1 OHS
1 Power snatch
Build up in weight

B: For time
21-15-9
Alternating DB snatch
Lateral burpee over DB

Deadlift (On the 2:00)
5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%
Building upon last week.

For time
Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

3 hlö tiimeissa

300m Farmers carry
60 Wallball
60 Box over

The gauntlet

30 minute AMRAP of:
Jackie
1000m Row
50 Thrusters (45/35 pound)
30 Pull-ups
Then
Karabell
10 rounds
3 Snatches (135/90 pounds)
15 Wall Ball (20/14lbs @ 10″/8″ target)
Then
AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat
Your result is rounds of Cindy completed.

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
h2r
knee grab
side lunge
lunge
run dwn and back

Metcon/*Rx(23)
60 cal ad/row
60 sit ups
60 lunge
400m run
40 mbsu 16/12-*20/14
40 lunge
20 cal ad/row
20 mbsu-heavier than first mbsu/*ghdsu
20 lunge

5x3(15)
strict/bench press

Finisher
30 cuff iso per
30 side plank pt
60 oblique crunch
2 min quad stretch

Wattbike 40min

• For Time:
BB Power Clean (80/55Kg) 10 reps
Double Unders 50 reps
BB Power Clean 8 reps
Double Unders 40 reps
BB Power Clean 6 reps
Double Unders 30 reps
BB Power Clean 4 reps
Double Unders 20 reps
BB Power Clean 2 reps
Double Unders 10 reps

Push Press
On the 2:00 x 6 Rounds:
Rounds 1-2: 5 Push Presses
Rounds 3-4: 4 Push Presses
Rounds 5-6: 3 Push Presses
Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.