10 rounds:
20m sled drag
20 air squat

A.
2 rounds:
40s. On / 20s. Off:
1.) 1 Air squat + 2 Lunges
2.) 1 Push up + 2 Shoulder taps
3.) 3 Sit ups + 3 Back extensions

Mobility:
- Up & down dog
- Shoulders
- Chest stretch

Work on:
Part B.

B.
EMOM x10
1.) One hand Push press
2.) Strict Toes to bar / V-sit ups / Sit ups

Rest 2min...

EMOM x10
1.) One hand Bent over rows
2.) Russian Ab twist

Rest 2min...

EMOM x10
1.) One hand Russian swings
2.) Plank hold with a Shoulder taps

Push-ups: AMRAP 2 Max Reps.
- exceed total reps from last week by 10
+
Half-Kneeling Biphasic Pec Stretch x 60s each side

1a) Close Grip Bench Press: 4 x 5. Rest 30s.
- add weight each set.

1b) DB Split Squats: 4 x 8 each. Rest 30s.

• Goal: 4 challenging work sets slightly heavier than last week. Take 2 sets to warm-up for both movements.

5x60%
5x65%
5x70%
5x70%

5x60%
5x65%
5x70%
5x75%

5min
Unbroken push up ladder

Armhävningar 3xMax

Every 2 min for 16 minutes, do

2 squat cleans
2 push jerks

Focus on quality

For Time:

Partner double grace
* 5 reps unbroken then switch
** in de rest time partner does 5 single arm DB burpee

• 10 minutes TC, then start with B2