90s work/90s restx3-5rounds
-Boxjumpx10+remaining time snatch

Barbell row 3x20 30kg
Shoulder press 3x10 30kg
Push press 3x5 40kg

Lateral raises db 3x10 8.5kgx2
Frontal raises db 3x10 8.5kgx2
Back flyis db 3x10 8.5kgx2

Barbell curl 3x10. 30kg
Hammer curl 3x10 8.5kgx2
W curl / hold other hand 3x10

Biceps curl bb 3x10 20kg

45min cardio (running, rowing, skiing etc)

WOD

Mobility

Power Clean Complex
5 x E3M: 1 Power Clean + 2 Hang Power Clean @ 80-85% of clean 1RM

Jerk Complex
5 x E2M: 1 Push Jerk + 1 Split Jerk Behind The Neck + 1 Split Jerk @ 85-90% of jerk 1RM

Back Squat Progression 3 x 2 @ 90->% of 1RM 3 x 1 @ 95->%

AMRAP 8

3 Power Clean 50/35kg
6 Push Ups
9 Barbell Over Jumps

A: Back squat 1-1-1+
B: Power clean 5x3
C: Bench Press 5x6 amrap sista setet
D: Strict chin ups 3set

Every 5:00 x 4 rounds

200m Swim

Deltoid activation 10-1 @1kg plate

Core
3 rounds
Plank : 30/30/30 sec (front side side)
30 Russian Twist
20 Hip Extension
10 V Sit-Up
5 Nordic Hamstring Curl

Wod
Double KB
50 Russian Swing
40 Goblet Squat
30 Alt Lunges
20 Push Press
10 Thruster
Tc: 12’

7 x 2