A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Incline Dumbbell Press 15-15

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

C,
Close Grip Bench Press 10-10

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

D,
Banded Tricep Press Down 10-10

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

E,
Curl Grip Barbell Row 10-10

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

F,
For distance:
Run, 3 mins
Bike, 3 mins
Ski Erg, 3 mins
Run, 2 mins
Bike, 2 mins
Ski Erg, 2 mins
Run, 1 min
Bike, 1 min
Ski Erg, 1 min

Complete at RPE of 5/10.

For time
12 ring mu
12 squat snatch 35kg
2' rest
9 ring mu
9 squat snatch 40kg
2'rest
6 ring mu
6 squat snatch 45kg

4 km bike erg

Every 2min 8 front squat @60kg
Start at squats

8 min amrap with partner
1. Cluster
2. Burpee bar over
1-1-2-2-3-3-4-4....

A: Öva bar Muscle ups
B: Armgång 5mx3
C: Strict chin ups 3x10
D: push ups 3x20

25 MIN AMRAP

• 20 Reverse lunges
• 15 Pushups
• 10 Ring rows
• 5 D-Ball over Shoulder 60kg

3 rft
800 metri run
25 kettlebell swing 24 kg
15 deadlift 80kg
5 ring mu

On the Minute x 9:
Wave #1: 75% of 1RM
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2: 80% of 1RM
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3: 85% of 1RM
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

Thruster find 1 RM in 15-20min
+
3 rounds
1min amrap hang clusters 42,5/30kg
1min rest
1min amrap Burpees
1min rest