Alternate A&B for 5 rounds:
A) 2 Bench Press
B) 8 Double KB/DB Standing
Row

RPE 4 to 4+
Add 2,5-5% or 1-2 reps
compared to last week.

Deadlift 6x2 @RPE 4+
(1-2 reps in the tank)
Rest 2-3min between sets.
Add 2,5-5% compared to last
week.

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Soutu 1000m

3x wall walk
30 leukaa
30 tuplaa
3x wall walk…

Emom 10
2 hang power snatch

Front Squat 3RM
RPE 5, maximum effort of the
day.

Squat Clean 1RM in 20min.
RPE 5, maximum effort of the
day.

30 Min amrap

Først
1 min Erg
10,20,30,40,50 alt DB hang clean and jerks 17.5

Efterfulgt af
1 min Erg
10,20,30,40,50 alt DB snatches (til jorden) 17.5

For Time:

1 Mile Row
100 Push Ups
1 Mile Run
100 Thrusters 20/15kg
1 Mile Row

TC 40

• Pace the roe in way that will allow you to get right to work on the push-ups that follow. Rowing around or bit slower than your 2k time trial pace is a solid place to be.

• What your actual sets look like on the push-ups matters less than how long your breaks are. Try to never take longer than 5 seconds between sets.

• Pace the run in a way that will allow you to come in and get right to work on the thrusters that follow. This should be about 85% effort. It also might not to be a bad idea to slow down a bit for the last 200m to prepare for the thrusters.

• The final row is the last big push. The legs will feel heavy coming off the trusters so let's see if we can get on the rower and just start moving. From there, aim to pick up speed every 400m to fininsh.

4x12min ( A+B+A+B)

A.)Upper body
• 10 OHS-position shoulder rotation
• 10 Bird dog
• 10 Lying prone press
• 10+10 Hinge wall ( 1 hand at a time)
• 10 truck drivers

B.) Lower body
• 10 Curtsy lunge
• 8+8 Box step down
• 10 Kangaroo squat
• 10+ 10 banded deadlift + good morning
• 3+3 Full perfect sretch combo