Clean deadlift 6x3

110-115%

Amrap 15
2 bar mu
4 hspu
8 box jump over 60cm
A 0'-5'-10' 500m row

In teams of 3

60 t2b/v-ups (while 1 on squat hold)
120 jumping lunges (while 1 on plank hold)
60 push ups (while 1 on squat hold)
120 air squats (while 1 on plank hold)
60 ghd (while 1 rows for cals)
120m sandbag carry @100lb (while 1 rows for cals)
60 cleans @ 40kg

for time and for cals

OPTION 1:

A.
2 rds:
12 Air squats
9 Sit ups
6 Push ups

2 rds:
6-8 KB/DB swings
6-8 Squat jumps
6-8 V-sit ups
6-8 Push press

Mobility:
- Lunge complex
- Shoulders
- Couch stretch
- Pigeon stretch

B.
AMRAP 20:
30 KB/DB Swings
25 Squat Jumps
20 V-sit ups
15 Push Presses (w/ 2x DB/KB)

OPTION 2:

A.
5-10min. Warm up run
+stretch

B.
1x8min.
(85-90%/20min. Max effort avg speed)
Rest 4min...

4x4min.
(105-115%/20min. Max effort avg speed)
Rest 4min. btw sets.

C.
5-10min.: Cool down walk

1x5 shoulder press
3x6 rind dip
3x6 hspu
3x8+8 kulmasoutu+kb swing (superset)

3 RFQ

0:20 Hollow Rocks
0:10 rest
0:20 Russian Twists
0:10 rest
0:20 V-ups
0:10 rest
0:20 Weighted Abmats
0:10 rest

Rest day

60 min massage

4x2 front squat

For time
15 bar over burpee
15 power clean 60/40 kg
15 pull up
12 bar over burpee
12 front squat 60/40 kg
12 pull up
9 bar over burpee
9 STOH 60/40 kg
9 pull up

Time cap 8 min

36 cal ASS
30 clean & jerk
24 cal ASS
20 clean & jerk
12 cal ASS
10 clean & jerk
10 dball over shoulder 50
10 clean & jerk
12 cal ASS
20 clean & jerk
24 cal ASS
30 clean & jerk
36 cal ASS

clean & jerk= 50 - 60 - 70 kg i hhv 30,20 og 10 sæt