Shoulder Press

5-4-3-2-1

Go Every 2:30

EMOM 10
1 .10 deadlift
2. x strict pull up/ring row *

*choose challenging amount of reps, try to hold it through five rounds

OPTIONAL FINISHER (ALL)
2 SETS
10/10 Single Arm KB Upright Row
:30/:30 Single Arm KB Overhead Hold
1:00/1:00 Calf Rolling

A: Windshield wiper pushups 4x4 2,5min rest
B: SA DB press 4x5/arm 2min rest
C: Flared push ups 3set, smalare för varje set, 2min rest

On The 2:30 x 6 Sets :

11-9-7-5-3-1

• Start around 60-65% & Build.

OPTIONAL COOL DOWN
1-2 SETS
10 Slow Alt. Scorpions
1:00/1:00 Lizard Pose
1:00/1:00 Couch Stretch
-Rest As Needed b/t Sets-

Amrap 10’
10 x russian swing
10 x goblet lunges (total)
10 x deadlift
Rest: 2 mins
Amrap 8’
8 x push press
8 x front squat
8 x suitcase deadlift
Rest: 2 mins
Amrap 6’
6 x snatch
60 m farmer’s carry

@double 24/16

4 runder
2min emom

1.12 cal ski  +  max rep utfall
2.12 cal row + max rep burppes deadlift 2 x 30/22.5kg
3.12  cal aab + max rep power clean 50/40 kg
4.Rest

Cashout 100 Ab-Mat Sit-ups

3 Rounds for time

DL ladder
5 reps @80kg
3 reps @110kg
1 rep @130kg
10 DU
30 T2B
10 DU

TC. 20min

10 reps
5 rounds