4 Rounds
12 Cal Row
8 Dual db hang squat clean @ 2x20kg

rest 1:30 min

12 Cal Bike erg
35 Double unders (max 40s)

rest 1:30 min

Rpe 7

15 mins

• 30 sec Erg
• squats

A: Back squat amrap@75%
B: No hip clean Dead lift + Clean pull, Build up to heavy 1rep
C: Pin press 5-3-1
D: Strict pull ups 3set
E: Heavy Sled push 1x4x10m

4 rds:
- 1-2 rmu
- 10m hsw

Front squat:
- 4x2 @90% (135kg)
- 1x1 @ 95% (145kg)

EMOM 10’
- 5 shspu
- 8 s pull-ups

Rest 3’

EMOM 8’
- 8 t2b (3 varv)
- 10 v-ups (5 varv)

Rest 3’

EMOM 10’
- 8 cal ass bike
- 6 bbjo (7 st nästsista, 8 st sista varvet)

”Cindy”

AMRAP20
5 x leuanveto
10 x punnerrus
15 x kehonpainokyykky

40 min amrap:
50 cal ski or row
25+25 m single DB overhead walk (35/25 lb)
50 cal ski or row
50 single DB box step ups (35/25 lb)
50 cal ski or row
50 hand release push ups

Hollow Rocks: 4 x 25. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 Rounds for time:
15 Bar-facing burpees
9 Hang power snatches 50/35kg // Weight for going ub

Warm-up

3 Rounds of:
15/12 Calories row
20 Lunge steps
10 Barbell upright row
8 Overhead squats
6 Sotts press behind the neck
4 Strict chin-ups

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Snatch

Every minute on the minute: 1 Snatch, climbing weight. Start at 50% and add 5/2,5kg every minute.

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Metcon (time)

For time:

3 Rounds of
800/700m bike erg
10 Power snatches 60/40kg
10 Strict chin-ups
*Weight should be around 60% of the heaviest single snatch of the day.

After 3 rounds, rest 4:00 minutes and then for time

2400/2100m biker erg
30 Power snatches 50/35kg
30 Strict chin-ups
*Weight should be around 50% of the heaviest single snatch of the day.

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Bonus:

Strict banded chest to bar pull-ups, 4 sets of 12.

1-Arm single dumbbell bench press 4 x 15+15

Core:

3x
30 Landmine twists
20 Knee tucks

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40-60 Minutes Bike, Run or Row @ Zone 2