five minutes of work, one minute rest, 4 times
- 10 press ups
- 10 jump squat
- 10 mountain climber
- 10 jump lunge
- 10 v-sit
- 10 burpee
Repeat until beep

Find a heavy 3 rep strict press in 10 minutes

4 rounds (rest 2 minutes between rounds)
6 press 75% of strength (120#)
8 box jumps 30"
14 cal row

4x metcon day
Every metcon for time in given timecap and the rest of the time recovery before next one.
00:00-15:00
5rounds
10x thruster ub 42,5kg
10x burpee
15:00-30:00
3rounds
5x strict hspu
8x c2b
16x pistolsquats alternating legs
30:00-45:00
4rounds
10x hang power snatch ub 42,5kg
15x boxjumps 60cm
45:00-60:00
50 du
20cal row

35m Farmers Carry 2*65kg
2 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
4 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
6 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
8 Shoulder to Overhead 70kg axle
35m Farmers Carry 2*65kg
10 Shoulder to Overhead 70kg axle

21-15-9
Dead lift (95/65)
Power clean
Push jerk
Front squat

Hang Clean (just above knee): 1×5@70%, 1×5@80%, 1×3@85%, 1×2@90%, 1×3@85% – rest as needed

Every 4 min x 5

Run 400m
25 x KB-swing (24kg)

SNATCH
6 x 2 (80 %)

A: Every 90sec for 3 rounds
1: Deficit Strict HSPU x5 @ 50A1
2: In & out drill on rings x8-10(som en AB-roll out fast i ett par låga ringar. Skalas som en ring row genom att stå mer upprätt)

B: 5rft
5 renegade rows(L+R=1 rep)
5 DB clean
5 DB thrusters

Warmup:
250 m jog, then
2 Rounds
5x Bootstrapper
6x Perfect Stretch
7x Situp

3 rounds
5x Wall Squat
10x Air Squat
10x Jumping Squat
20x Walking Lunge

Rest

4 rounds (:30 work, :30 rest)
Frog Hop
Rest
4 rounds (:30 work, :30 rest)
Split Jump
Rest
4 rounds (:30 work, :30 rest)
Burpee

Finisher
5 min jog