EMOM 14 min of:
- Odd min: Complex (2 bars): 3 Deadlift + 3 high pull @ 110% Rm Clean + 3 Hang clusters @ 50% Rm Clean.
- Even min: 7 Burpee box jump over.

EMOM 32:

1: Assaultbike
2: 5-7 kipping hspu ( use deficit)
3: Assaultbike
4: 3-7 bar mu

Go hard with bike but dont crash!!

Pause Front squat 3x6x60%
3 s pause

Perform 10-15 sit-ups/V- sit-ups on every minute for 12min

2 runder af 5 med middelvægt
Efterfulgt af:
5 runder af 2 med tung vægt

Score er vægt i de forskellige runder

10min EMOM
5 Benchpresses @100kg

BSck squat 80% rep max
4/4/2/2

21-15-9

Ground to overhead (Snatch) #135
Box Jumps 24"

Cash in 1239m Row

Happy Birthday, Bruno!

WOD
5rds of this for time:
20 Sit Ups
20 Air Squats
10 KB Swings, single swings (1.5/1 Pood)
5 Burpees

Did RX

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) shoulder press 3x5
2) Rive ja työntö (3+2)x 60%, (3+2)x65%, 5x(2+1)x70%, 2x(2+1)x80%
3) allemeno 4x2x50%
4a) TK 3x3x85%
4b) GHD-vatsat 3x15
4c) korkea boxihyppy esiponnistuksella 3x5