A: 8min emom
3x clapping push ups
B: CGBP 5x3 @ RPE7
C: Superset x3
C1: DB shoulder flys x8-12
C2: DB row x8-12/arm
D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

EMOM - 10 Minutes
1 Med Ball Slam
1 Med Ball Lateral Pass (R)
1 Med Ball Lateral Pass (L)

The unknown soldier
6 rounds for time of:
- 10 Front squat, 50% 1RM Front squat
- 10 Hang power clean, 50% Front squat
- 10 Bar over burpees
- 500m row
- 3 min rest

1 Clean and Jerk

Minute 1 @ 70%,
Minute 2 @ 75%,
Minute 3 @ 80%,
Minute 4: REST...
Minute 5 @ 75%,
Minute 6 @ 80%,
Minute 7 @ 85%,
Minute 8: REST...
Minute 9 @ 80%,
Minute 10 @ 85%,
Minute 11 @ 90%

4 Rounds:
Ski 750m
Rest 2:00

Alternate B1/B2

B1. Strict ring dip – 3 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1

5 Sets of 2

63%, 68%, 73%x3. 2 second pause in dip and catch.

Työntö 1RM Paula

9x1000m run 1min vila