“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

EMOM 6
3 Devil Press + 3 high box jump
22,5 / 15kg - 30 / 24"

Lämpö
Row 500m
50 su
R.kierto lankusta

Bench 5-5-3-3-3 2min pauses
Incline press 3*10
PU kohokahvat

3 RFT:

250m Row

Rest 1 Minute

500m Row

Rest 2 Minute

750m Row

Rest 3 Minute

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Core strength
3 rounds for quality
10 TTB (sub leg lifts)
15 Weighted sit ups
1:00 plank
15 weighted sit ups
10 TTB (sub leg lifts
Rest 1:30

Active recovery WOD
Pick one: 400m run, 500m row, 20 cal bike

Then stay with the same cardio throughout workout.

With a running clock:
6 rounds
Run, row or bike
Rest for same time it took to run, row or bike.

For Example if you finish in 2:05 you will rest until 4:10 (resting for 2:05 mins)

Hang Squat Snatch (Above knee) + Hang Squat Snatch (Under Knee)
7 x ( 1+1) x 70 - 80%
Send Off 1:30

“Cooper”

10 rounds for time:
10 burpees
10 air squats
10 push-ups
10 sit-ups

Time cap: 30 minutes

For 40 min ascend the ladder as far as possible:

10/8, 20/16, 30/24… cal row
10, 15, 20… single arm DB snatch R 30/20 lb
10, 15, 20… m single arm DB overhead walking lunge R 30/20 lb
10, 15, 20… single arm DB snatch L 30/20 lb
10, 15, 20… m single arm DB overhead walking lunge L 30/20 lb

2 min rest after round

Continue adding 10/8 calories and 5 reps/meters every round.

A:
Toe or leg assisted pull ups 3xMax
DB biceps curls 3xMax

B:
Banded or strict pull ups 3xMax(fokus på fullt rörelsemönster)

C:
Strict pull ups 3xMax(fokus på fullt rörelsemönster och grepp)