15 HSPU (Subbed 65# press)
15 Ring Dip
15 Push Up

5 rounds:
- 5 x bench press
- 5 x strict pull-up
- 10 x weighted box step-up

10 Rounds for Time

5 Body Weight Deadlifts

5 Barbell Rollouts

20 Double Unders

2 person 20min AMRAP

Pacer runs 200m while partner performs the following

5 Pull-ups

10 Slam Balls 30lbs

15 Tuck jump over slam ball

Pacer relieves partner after running 200m and they switch, taking over where partner left off.

Erik and I finished with 14 rds and 6 tuck jumps. Well done Erik.

REST DAY / OPEN GYM

Front squat 5x7 (40,50,50,55,55kg)
Walking lunge 200m (10kg over head)
Boxjump-tabata (75reps)
Ghd sit-up 3x15
Back extension 3x15

go hard

For time
Run 400m
21 x pushups, situps, squats
5 x burpees
Run 400m
15 x pushups, situps, squats
5 x burpees
Run 400m
9 x pushups, situps, squats
5 x burpees

A: 8min emom
3x clapping push ups
B: CGBP 5x3 @ RPE7
C: Superset x3
C1: Weight plate overhead triceps extensions xMax
C2: DB row x8-12/arm
D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

5k w/ Obstacles