Not For Time:
50 GHD Sit-ups
75 AbMat Sit-ups
100 Banded Good Mornings

12 kb snatches 32/24kg
1 rope climb

30 Minutes Amrap
50 HRPU, 40 Pull Ups, Run 100 yards, 30 Dips, Run 100 yards.
4 rounds and 50 HRPU. 👍

Indoors / intervals

Complete rounds of 12, 9 and 6 reps for time:
Power Clean @ 70% of 1-RM Clean
c2b

A: clapping push ups 8x3
B: Cgbp 7rm +2x7@90%
C1: Hspu 2x5 @50A1
C2: DB rows 2x8-12/vardera arm
C3: V-ups 2x8-15
D: ockulsions böj @35% 30-20-20-20, 30-45sek vila mellan set, ha kvar band under vilan
E: ockulsions biceps @35% 25-15-15-15 30-45sek vila mellan set, ha kvar band under vilan

4 ROUNDS
-10 Front Squats
-10 Toes-2-Bar / Knees-2-Elbow
-50 Double-unders /150 Single-unders

RX 115#/75#
RX+ 135#/95# & T2B & Double-unders

Three sets of:
Dumbbell Seesaw Press x 12 reps each arm
Rest 90 seconds
Dumbbell Hammer Curl x 10 reps
Dumbbbell Skull Crushers x 10 reps
Rest as needed

• 3-…-3 of:
BB Squat Snatch from Blocks
3RM

Row 6k