60 min
2 min run/1 min walk
HR 130/153
6.42/3.41 min/km
9.3 km.

4x4min+1x2min
3min aktiv vila mellan varje intervall
Stegrat tempo varje intervall

Front Squat

1-10-1-20-1-30(185,135,225,135,275,115-28 reps)

Show Stopper-ish
5 Front Squats (155#)
15 Toes to Bar
15 Bar Facing Burpees
20 Double Unders

Shut it down after 4 rounds, time was somewhere around 16:50

Resistance Training:
Banded Bench Press
12x 2 @30% (65 LBs)
Tangerine Bands, Looped

Extras:
50 Reverse Hypers (120 LBs)
5x 10 Dumbbell Shoulder Press (15 LBs)
3x 10 Skull Crushers (55 LBs)
4x 10 J Press (65 LBs)
3x 10 Barbell Row (95 LBs)
100 Sit Ups

MetCon:
Push Up/Squat Ladder
1st minute is 1 push up and 1 squat
Go to failure

Result:
Completed minute 14 and got 8 of 15 push ups during minute 15.

Tall jerk 6 x 2

12min EMOM 1 x snatch + 3 x snatch grip push press.

For time, 3 rounds of:
* 10 push press (50/35kg)
* 12 steps OH Lunge (50/35kg)

"Overhead Lunges"
10 min. of skill work
Turkish Get Ups
For Total Reps
20 min of Overhead Lunges (45/25)

5' EMOM:
10 Wall Ball (9\6kg)
5 Deadlift (60\40kg)

Rest 3'

5' EMOM:**
10 Wall Ball (9\6kg)
4 Deadlift (80\55kg)

Rest 3'

5' EMOM:
10 Wall Ball (9\6kg)
3 Deadlift (100\70kg)

3 rounds

Halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)
**
3 Rounds**

Muscle clean + Strict Press x 5
Power clean + Push Press x 5
Power Clean + FS + Push Jerk x 5
Full Clean = Split Jerk x 5

High Hang Clean + Jerk

5 x 5