2 rounds
1:30 cardio machine (easy/mod pace)
30-50 single unders
10+10 upright row @ 7,5-10/10-12.5kg db
10+10 half kneeling press
10 scap pull ups
3-5 burpee pull up
:30 HS HOLD

WOD Prep
test fast singles on pull up bar, 3-5 reps in. then test 1 set of 3-5 reps
in a row and see how it feels to do. We want to find best way to keep
going on on strict pull ups as fast as possible.
Test Strict and Kipping HSPU ready 3-5 reps of both styles at least.

Superset x 3 rounds
Band at Hip Dumbbell Romanian Deadlift x 12-15 reps
Rest 1:00
Wall Walk x 2-4 reps
Rest 1:00

-Aim to improve on last week

A: Back squat 3x5
B: snatch pull 4x2
C: Knee extensions 3set
D: Seated leg curls 1set

Bench press 6x5 sista setet amrap

Warmup
-500m bike
-10x banded crab walk
-10x banded side steps
-10x shoulder pads throughs each directions
-10x PVC overhead press
-10x PVC side bends per side

Power Day: 20:00 AMRAP
-10x alternating overhead hammer strikes
-10x lateral overhead hammer strikes per side
-10x sandbag front squats
-10x banded punches per side
-10x ring rows
-10x hand to hand Mjolnir swings

Finisher
-5min heavy bag Tabata focusing on power

8 min AMRAP:
• 4 Squat Cleans 135/95#
• 8 Toes-to-bar
Goal: 7 rounds.

3 sets of

A)
AMRAP in 3 mins of:
10/7 Row Calories
10/7 Ski Erg Calories
-- then --
Rest 2 mins
-- then --
B)
AMRAP in 3 mins of:
3 Wall Walks
6 Bar Muscle-ups/ 6 strict pull ups
9 Wall Balls, 9/6 kg,

Split the group in two and one starts with A, the other with B!
For each AMRAP, restart from 0.

15min AMRAP
15 cal row (sub 12 cal bike)
5 power cleans 95/65
5 hang squat cleans
5 squat cleans

Warm Up:
300m (Any Style)

Drills:
4x100m
*Alternating Between Pull & Kick

Main Sets:
3 x [25-50-75-100-75-50-25m]
Rest 15 Seconds After All Intervals

Cool Down:
100m (Any Style)

3 sets of front squat
6
4
2