Even - 60 sec HS hold
Uneven - 60 sec TGU 15kg DB

60 min gåtur/snømåking
2000 m roing

Tøye-Oppvarming

35 kg × 20 reps squat

40yd Dashes - 10 x 40yds - Avg - 4.90 - fast 4.77

40yd Dashes - 10 x 40yds - Avg - 4.90 - fast 4.77

For time:
100 Deadlifts 40 kg
100 Push-ups
100 Back squats 35 kg
100 Pull-ups
100 Sit-ups
100 Wall-balls 6 kg

In Pairs
50 Wall Balls 9kg/6kg
32 Clean & Jerk 60kg/30kg
50 Box Jumps
16 Clean & Jerk 70kg/40kg
50 KB Swings 24kg/16kg
8 Clean & Jerk 80kg/50kg
50 T2B
4 Clean & Jerk 90kg/60kg
50 Burpees

Tabata push-ups

Run 2 miles

Bottom-to-bottom Tabata squats

21-18–15-12-9-6-3 KB swing and Situp

2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.

105 min

Warm up for 15 min

A.
Five sets of:
Power Clean & Jerk x 1.1
(rest 10 seconds between heavy singles)
Rest as needed
40 45 50 52.5 55 PR! :)

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

C.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%
Belt

D.
Three sets for times:
6 Ground to Overhead (185/135 lbs) = 60 kg > 50 kg
12 Box Jumps overs (24″/20″)
24 Kettlebell Swings (32/24kg)
50 Double Unders
Rest 3 minutes

Results: 4.13, 4.37, 4.23