5x65%
5x70%
5x75%

A: Banded explosive pushups 8x3
B: SA Assisted push ups 3x8
C1: Super wide pushups 2x12
C2: SA banded rows 2x20/arm
D1: box dips 2x20
D2: Banded transversal rows 2x15
E: SA DB Shoulder flys X20/arm @6kg
F: Evil wheel x12

double tabata alternating between
- push-ups on dumbbells
- ring rows

EMOM 10

10x bench press every minute, heavy load

30 Min AMRAP

400M Run
20 jump lunges
20 Air squats
20 push ups

linnamasters-treeni:

For time:
buy in:
5 rope climb
15-12-9
Row calories
Shoulder to overhead 40/60
-rest 5-

for time
40 wallball
40m db lunges 2x15/22,5kg
-rest 5-

for time
50cal ski
every 10 calories 25 du
(start with ski erg, finish with du:s.)

7 rounds amrap, 3 min work / 1min rest (28min)

3 Ring muscle ups
6 DB over burpee
12 alt. DB snatch @ 22.5kg/15kg

Continue every round from where ended the last.

20min emom: 1 squat snatch 80% for heaviest of the day

United in movement
Wod 4
Amrap 9
30-20-10
Dumbell cej 22.5kg- butterfly sit up
A seguire
30 -20-10
Dumbell snatch-butterfly sit up

4 rounds:
60s row/ski/bike
30s C&J 35/50kg
30s rest
60s row/ski/bike
30s Pull up
30s rest
60s row/ski/bike
30s parallet push up
30s rest
60s row/ski/bike
30s handstand walk
30s rest