A.
For time:
21-18-15-12-9
DB bench press
*20m DB frontrack walking lunges btw sets

B.
3 sets with partner
30 cal Assault bike
60 WB
*3 min rest

C.
AMRAP 15
5 Strict pull-up
10 Box step-ups
5 Strict HSPU
20 Sit-ups

D.
Tabata:
Bicep curl / tricep pulls (banded)
+
2 x 15+15 Chest flyes (banded)

5 backsquats

12min EMOM
3 Deadlift
2 Hang power clean
1 Jerk
Focus on technique and steady pace.

Tempo Run

2km Easy Z2 WU
Into,

3 Rounds:

• 5min @PK-VK Kynnys
• 4min @VK
• 3min @VK +

2min walk between rounds

Cooldown:
1-2km Easy Jog

Partner Wod (you go, I go)

For time :
200 USA swing
*everytime you break, complete 10 syncro target burpees
160 Single Arm KB thruster
*everytime you break complete 10 syncro T2b
120 m Double Kb Front rack carry ( 10m sections)
*everytime you break complete 10 syncro goblet squats
80 KB Sumo DL high pull
*everytime you break complete 10 syncro push up
40 m KB Oh walking lunge
*everytime you break complete 10 syncro KB snatch
Timecap : 35 mins
Weights: @2x24/16kg

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(28)
WRK 5:00 REST 2:00 x4
20 single arm db hang to overhead
10 shuttle drops(10 yd shuttle w/body builder)
20 sit ups

Finisher
50 round the world
1:00 samson per

1 rep max in 7min

4x4min+1x2min
3min aktiv vila mellan varje intervall
Stegrat tempo varje intervall

Linchpin test 8
3 rounds for time:
21 Deadlifts
7 OH squats

• 90s. Row/Bike

• 2x
  9 Squat
  7 Ring Row
  5 Push up

• 60s. Row/Bike

• 2x
  30s. Kipping swing
  30s. Muscle snatch (Below knees)
  30s. Hollow rocks

• 30s. Row / Bike

• Mobility...

• 2-3x
  2 Pull up/C2B+ Push up / Muscle up
  4 Power snatch (add weights)
  8 Box jump overs