Strength (load)
Thruster 1-1-1-1-1

Metcon (time)
”Fran”
21-15-9 reps for time of:
Thrusters
Pull-ups

42,5/30kg

Accessory:

A )
3 Rounds for quality:

20 GHD Sit-ups
30 Hip extension w/ medball 20/14

Rest 1 min between rounds

B )
Bent over row 5 sets of 10

Rest 1-2 min between sets. Moderate weight.

Extra:
Spend 10-20 min stretching/rolling!

Metcon (reps)

AMRAP in 25 minutes of:

3/3 Turkish get-ups
30 Double unders
15 Pull-ups (No butterfly pull-ups allowed)

Choose light to moderate weight for the TGU.

Accessory:

Spend 20-30 minutes stretching

Strength (load)
Front squat 5 sets of 1. Every 3:00

Lynne progression workout

Strength (load)

Build up to a heavy triple bench press in 10 minutes.

Metcon (quality)

4 Rounds for time:
9 Bench press
18 Pull-ups

Rest 2:00 minutes between sets.

Metcon (reps)

AMRAP in 5 minutes of:
5 Push press 40/30
5 SDHP

Accessory:

5 rounds of:
20s 1-arm plank on rings, right
40s reverse plank
20s 1-arm plank on rings, left
40s reverse plank

Rest 30s between movements.

Five tight sets of three reps

Back squat 3x2 reps
-try to add more than last week with 3s.
-same weight in all sets.
-quality reps and technique always first.

”Karen” progression

15 x E30SEC
5-8 wall ball

• REST 2MIN

In 8min:
400m run or 500m ski/bike
20 burpee
max wall balls

AMRAP10
8 kipping pull up/c2b
8 double db burpee deadlift 22,5/15kg
8 double db thruster

Advanced :
AMRA10
4-6 mu
8 double db burpee deadlift @ 2x 22,5/15kg
8 double db thruster