20min amrap:

1-2-3-4-5-6-....jne.

• askelkyykky (N 42,5kg / M 60kg)
• push press (N 42,5kg / M 60kg)
• burpee

00:00 - 02:00
test max reps unbroken strict pull up
02:00 - 04:00
1 set 70% rep of test
04:00 - 06:00
2 set 60% rep of test
06:00 - 08:00
3 set 50% rep of test

• Global Foam Roll Quads x 60s each
• Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

4*10 min emom
45sec work, 15 sec off

1. Row
2. Wall ball
3. Kb clean and jerk
4. Burbee
5. Kb swing
6. Ski
7. Kb sit upp
8. Plank
9. Hollow rock
10. T2b

50 Chest to bar
100 Sit ups
50 handstand push ups
100 pistol squats

A: Broad jumps 8x3
B: Dips 1xMax
C: SA DB rows 1xMax/arm
D; DB shoulder flys 1xMax
E: Alternating db biceps curls 1xMax

In 12 min. window find your 1RM squat clean then do AMRAP burpees into the end of the last minute.
1 burpee = 1kg

Helen
3rounds:
400m Run
21 KBS 1.5
12 Pull-up

Super stoked! I beat my last time by almost 2 full minutes, new PR!

3 RFT
-10x Thor hammer strikes per side
-10x transverse hammer strikes per side
-10x ring rows
-10x pushups
-10x sandbag breacher toss
-10x KB clean and press 53# (5/side)
Rest no more than 1:00 between rounds

30 Min amrap

Først
1 min Erg
10,20,30,40,50 alt DB hang clean and jerks 17.5

Efterfulgt af
1 min Erg
10,20,30,40,50 alt DB snatches (til jorden) 17.5