Strength (load)
Shoulder press 5 x 7. Every 3:00.

Metcon (time)

8 rounds for time of:
6 DB. hang clean & jerk, left
6 DB. hang clean & jerk, right
6 Box jump 30/24"
6 Burpees

M: 22,5kg DB N: 15kg DB

Timecap: 13 minutes.

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.

Strength (load)

Front squat 10 sets of 3, AHAP.

Accessory:

Stiff legged deadlifts, 4 x 10 - heavy. Every 2:00
Reverse hyper, 3-4 x 10 - Heavy. Every 2:00
Weighted box jumps with dumbbells 3-4 x 3-5 - light DB’s.

Metcon (reps)

AMRAP in 10 minutes of:

Row 2000/1600m
ME Sit-ups

Rest 2 minutes

AMRAP in 10 minutes of:
Bike 4000/3200m
ME SHSPU

"Strength (load)

Back squats
4 rounds:
4 x 2 back squats with 20s rest between sets.
3:00 min rest between rounds. As heavy as possible/form allows.
"

10-15min Running/Machine of choice, easy pace

3x Max reps Strict Ring Dips

Back squat 3x8 AHAP

Warm-up: | 6:00
3:00 ergo, then:
Shoulder rolls
Band rows
Hip tap plank
Scapula push-up
Scapula pull-ups
Standing hollow-arch w. Band
100 SU

Technique & standards of following movements |:15:00

EM2OM/28 (two minutes on each station, 2 rounds)

1. 00-02 Pulling skill*
2. 02-04 Erg of choice
3. 04-06 Pushing skill*
4. 06-08 Erg of choice
5. 08-10 Rope jumping skill*
6. 10-12 Erg of choice
7. 12-14 HS walk skill*

Pull skill = Kipping, Pull ups, BMU, RMU
Push skill = Box HSPU, Negative HSPU, HSPU, Strict HSPU
Rope jumping = SU, DU, CO
HS walk skill = Shoulder taps on plank / box / wall, HS walk

Post workout:
Stretching

Strict press

8-8-6-6

E2,5MOM, 1-2 reps in tank