10m pull
10m push

Rope comes overhead

Deadlift

5-5-3-3-2-2 AHAP. Firts form then Load!

For Time:
42-30-18
Wall Ball 9/6kg
Pull Ups
100 Double Unders after each round

Power clean 5-5-5-5 (TNG). Add weight for every set.

Double "Kalsu" only Rx´d

No TC

A: Every 90sec for 12min
Snatch x2 @ moderate weight
(fokus på andra draget och att få till ett högt drag med armbågarna)
B: Dead Lift 5rm @RPE 7 + 3x5 deload sets @90%
C: Superset x3
C1: Double KB front rack split squat x5
C2: WPU x5-8
D: Superset x3
D1: Standing filly press into filly carry x6-8+30m/arm
D2: GHD back extensions x15
E: Triset x3
E1: Evil wheel 8-10
E2: Triceps extensions xMax
E3: Calf raises x8-15

25mins of:
15-30m x Heavy Sledpush
30m Front Rack KB Carry @ heavy
15m Overhead KB Carry @ moderate

• Keep a steady pace for the entire work time. Resting as needed before the sled push

5 Rounds of:
8m Handstand Walk or 20-30s Handstand Hold
10-20s Hollow Hold or L-Sit Hold

• Rest as needed between sets.

• 5-5-5 of:
BB Front Squats
5RM
90% 5RM 5-5 reps

55 min
2 min run/1 min walk
122/143
6.52 min/km