30min E3MOM
1. 13-15cal ab
2. 15 air squats
3. 15 push ups

Team of 3:

10’ Max Cal Row

1’ Rest

20’ AMRAP

30 Chest To Bar
30 STOH 50/40
30 HSPU
30 Syncro Sit Up

5 RFT
10 push-ups
10 sit-ups
10 back extenders (ryg bøjninger)

15 RFS (Rounds for sweat)

20 sec row
10 sec rest
20 sec WB Cleans
10 sec rest

10min amrap c&j @62kg
+
10min emom
10 burpees

4x
3min Run (easy 8km/h)
30sec Rest
2min Run (moderate 10-11km/h)
30sec Rest
1min Run (hard >12km/h)
2min Rest
Score the distance

6x2/4@100%

"Hammer"
Five rounds of:
60/42,5kg Power clean, 5 reps
60/42,5kg Front squat, 10 reps
60/42,5kg Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round

On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs