Narrow grip bench press 8-8-8-8 reps

CNJ daily max
Front squat 5x5
Db strict press 4x8-8

Make sure to warm up properly before doing the workout, at least 10 minutes

• Light ERG/Light running
• Back extensions
• Dynamic planks
• light Single legged deadlifts
• Etc.

WOD:

20 MIN AMRAP

• 2/4/6/8/10..... Burpees
• 2/4/6/8/10..... Deadlifts w. 2 kettlebells/dumbbells (Medium-Heavy)
• 2/4/6/8/10..... Ring Rows / Strict pullups

Score is total amount of reps in WOD

Joka alkava 3 min x 5

8 dead lift
6 hang clean
4 front squat
8 bar over burpees

60 % of front squat

3 rounds of:
8 Ab-wheels
10 Windshield vipers
8 Strict T2B
20 Cross crunches
8 Hollow rocks
30 Flutter kicks
Rest

Back Squat:
2-2-2-2-2-2

A: Snatch 10x3@70%
B: Back squat 3x10, amrap sista setet
C: RDL 3x10

For 40 minutes ascend the ladder:
9-12-15-18-21…
Row or ski cals
air squats
sit ups
push ups

For 8 rounds, new round every 1:15
* 3 split jerks

3 rounds
- 6+6 bulgarian split squats
- 6+6 dumbbell rows

Chipper
- 10 devil's press
- 20 box jump over clear the box
- 40 wall ball
- 20 box jump over clear the box
- 10 devil's press

Warm up
3 rounds
200M Row
10 squats
10 star jumps

Reps : 10,8,6
good mornings
50,70,90
Front Squats
50,70,90

13:15 time
5 T2B
10 Front Squats @70KG
15 Wall Balls @9KG