Strength:
A: 6x 12 bend over KB row 24kg
B: 6x3 ring pull ups(1-3 with 24kg, 4-6 with 16kg)
Skills: EMOM for 8min
A: 30” hand stand hold
B: 35 DU

WOD: 3 rounds for time
75 DU
40 AbMat situps
30 KB swing 24kg
20 WB 20lbs
15 hang power clean 2x24kg KB

Deadlift
3-3-3
21 DL
400m Run
... 15 DL
400m Run
9 DL
400m Run
Use 50% of 1RM for DL (103#)

D.
Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
30 Russian Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 4 minutes

#Cardio

• 2 x 750m swimming w fins & paddles

1000m row
50 thruster 20kg
30 pull ups

7 Deadlifts
7 Burpee
7 Pull-ups
7 Rounds

Every 6 mins x 6 sets alternate A&B (3-3)

A,
25 Double under
250/200m row
25 Double under
250/200m row
25 USA swing @24/16kg

B,
25 box jump @60/50cm
200m run
25 db goblet squat @22,5/15kg
200m run

1000m Row
50 KB Swings
30 Toes to Bar

A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)

30 min cardio *gåtur
30 min langrenn
30 min snømåking