140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 27 (singles)

2.Back squat
5x4 @ 77.5 kg
- Rest as needed

3.Conditioning
4 rounds for consistency:
10 Cal row
8 Power snatches
6 Overhead squats
- Bar @ 35 kg
- Rest 90 s between sets, consistency!
- Times: 2.31, 2.23, 2.20, 2.21

4.Accessory
A. Accumulate 30+30 of Quadruped Shoulder CARs

B. Not done

C. Not done

A1: sliding Reverse lunges 3x8/ben
A2: SA DB rows 3xMax
B1: push ups 3xMax
B2: Supine sliding knee curls 3x10

7 rounds:
500 m run or 4 min row/bike
8 DB burpee to deadlift
6 DB power cleans
4 DB split jerk

10-30-30-40-50 dubs unbroken
2-4-6-8-10 mups

Mobility

Every 90s.

1x Power Clean + 1x Hang Squat Clean + 1x Split Jerk

1-3: 40-50%
4-6: 50-60%
7-9: 60-70%

Of 1 RM Split Jerk

TEAM OF 2

400mt medball RUN (all togheter)

50 syncro Hang power clean 50/35

50 HspU (i go you go)

50 syncro Front squats

50 syncro lateral burpee

50 Pistol Squat (i go you go)

50 Syncro push press

400mt medball RUN (all togheter)

EMOM x 5

30 DU
5-10m HSW

A: 10min emom
3x valfri Burpee/hopp variant, resterande tid jogga i luften
B: 10min emom
1-3: 70cm squat box jump x3
4-6: rebounding 45cm box jump x5
7-9: kneeling jumps x3
10: SL 45cm box jump x3/leg
C1: Dips 3xMax
C2: FPG strict pull ups 3xMax
D1: Strict box Hspu 2x5
D2: Supine bar rows 2x12
E: banded triceps extensions xMax
F: Back extensions xMax

4 Rounds
3min work
1min rest

20 HSPU
20 T2B
AMRAP Burbee pull up

Count only your burbee pull ups.