EMOM 16
1. 1-3 wall walk
2. 8-12 cal erg
3. 6-8 + 6-8 one arm DB thruster
4. 30 DU/ 60 single under

Deadlift 6x2 @RPE 4+
(1-2 reps in the tank)
Rest 2-3min between sets.
Add 2,5-5% compared to last
week.

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Couple sets of:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
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Every 1:30 x 10:
2,5m HS-walk
- Goal is to go UB

A,
Seated Good Morning 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
21 Thrusters, 43/30kg
63 Double Unders
15 Thrusters,
45 Double Unders
9 Thrusters,
27 Double Unders
6 Thrusters,
18 Double Unders

Goal: Sub 7 min

C,
3 rounds for quality of:
10 Scap Pull-ups
10 Scap Push-ups
10 GHD Plate Muscle Snatches, pick load

1 Rm maksimi paino

Back squat 8x5

6 total sets , alternate A & B
A: AMRAP 3 mins
Alt Low Knee Up Down x 6
Lunge Toy Soldiers x 6 (3/3)
Bottoms-Up Goblet Press x 6
Rest: 90 sec
B: AMRAP 3 mins
Gunslinger x 6 (3/3)
Clean&Jerk x 6 (3/3)
One Arm Pendlay Row x 6 (3/3)
@16/24

1) 10m walking lunge ( 2 x DB)
2) 20-50s plank hold
3) strict PU

FOR TIME WITH PARTNER (YOU GO I GO)
50-40-30-20-10
Db Goblet squat @22,5/15kg
Box Jumps @60/50cm
KB USA Swings @24/16kg (or Alt Db snatch)
100-80-60-40-20
Double under

Timecap: 35 mins

On the 2:00 x 10 Rounds:
15 Wallballs 9 / 6 kg to 10/9ft.
15 GHD Sit-ups (40"/37")
Max Calorie Row

*Score: Total Calories