6 rounds for quality:
3-6 false grip ring pull ups
3-6 Ring dips
+
“Base line”
500m row
40 squats
30 situps
20 push ups
10 pull ups
Jämför resultat med 24/4 och 30/1

3 rounds, 6-10 reps:
dip
pullup

3 rounds, 6-10 reps:
shoulder press
bicep curl
ring row

105 min
Legs, chest and shoulders

10min emom
1 Toe Nail MU Transition
+
Snatch 5x2 @ 80%
+
Snatch DL 5x5 @ 1RM snatch
Back squats 4x5 @ 77,5%
+
12 min EMOM:
1: ME Chest 2 Ring hold
2: rest
3: ME Lock out in rings
4: rest
ME=Maximum effort

AMRAP 20 with partner:
100 du
50 wall balls
30 burpees

Split evenly.

200m farmers walk 24/16 kg KB
50 DU
40 OHS 50/35
30 Push ups
20 GTOH 50/35
10 CTB
200m Farmers walk

For calories.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.

10min c2bike erg
10min xebex
10min ski
5min c2be
5min xebex
5min ski

Voima
E3MOM, 3 rounds
12 weighted box step up alt.

WOD
FOR TIME
21 - 15 -9
KB thruster
ring row

Snatch & Clean and jerk

Build up to a snatch 1rm of the day in 15 minutes.
- 2 x same weight before adding more weight

Rest 3 minutes

Build up to a clean & jerk 1 rep max of the day in 15 minutes.
- 2 x same weight before adding more weight

Accessory:

3-4 Rounds of:
15-25 GHD Sit-ups
15-25 Back extension on ghd
Rest 1:30 between rounds

3-4 Rounds of:
10-15 reverse hypers
Rest 1:00 between rounds

2 Rounds of:
30 Banded pull-apart
20 Wall squats
10 Ring-rows/Aussie rows
Rest 1:00 between rounds.