Every 2 min x 10

5 Deadlift 70 kg
7 Push up / Kneeling / HSPU
9 T2B / Hanging knee raises to 90°

Over head squat 7-7-7-7 (65% of 1RM)

Front squat 5 RM, then 3x3 @ same weight

RPE7 4x8

Teams of 2:
Buy in: Row 4000m
50 box over burpees 60cm
25 cleans 80kg
10 syncro wall walks
25 cleans 80kg
50 box over burpees 60cm
Buy out: 400 DU

Squat Clean + Split Jerk
1. Build to technical heavy 2
2. 5x1+1 @80-90%
3. 5x1+1 @70-80%

Emomx24
1-4) 1000/800m row
5-6) 20 wall ball @9/6kg

Mökkiedition:
Emomx16-24
1-2) 1min run + 20 lunges
3-4) 1min run + 10-15 push ups

Amrap 30 mins

One round of “Cindy”
5 Pull ups
10 push ups
15 squats
Then immediately into
One round of “Helen”
400m run
21 KB USA swing @24/16kg
12 Pull up
Rest 3 mins

Goal 4+ rounds

Shoulder press

E2MOM for 2 rounds:
1) 12 Deadlifts + Deadlift hold
2) 12 Ab-wheels + Plank hold
3) AMRAP: 10 Hollow rocks + 10 Arch rocks
4) Rest