10 rounds

800m bike
400m run

With 20lbs weight vest

A: Öva bar Muscle ups
B: Armgång 5mx3
C: Strict chin ups 3x10
D: push ups 3x20

25 MIN AMRAP

• 20 Reverse lunges
• 15 Pushups
• 10 Ring rows
• 5 D-Ball over Shoulder 60kg

3 rft
800 metri run
25 kettlebell swing 24 kg
15 deadlift 80kg
5 ring mu

100 min
Back, chest & shoulders
- Strict pull ups 3 x 12
- Strict dips 4 x 8
- Bench press 4 x 8 x 35
- Accessories

AM: 50 min
Conditioning
EMOM40
1) 13 cal run
2) 13 cal bike
3) 13 cal row
4) rest

PM: 80 min
Strength
Back & chest
- Strict pull ups 13-11-9-7-5
- Bench press 4 x 8 x 40
- Incline DB bench press
- Cable row
- Cable flye
- DB press arnold
- Sa. DB row
- Face pull

Bench press 3x4, 2x6

9-12x Double. DnG. Lift
every 90-120sec @75-85% of
1RM. All sets across (same
loading).

A: E2M for 12min
1: Back squat x6 @3030
2: Singel arm DB rowsx10@2111/each arm

B: 8min amrap
8 burpees
8 alternating DB step ups

100 thruster w/db
90 sit-up
80 walking lunges w/db
70 burpee
60 push up
50 thruster w/db
40 sit-up
30 walking lunges w/db
20 burpee
10 push up