In teams of 2:

100cal Row/Ski/Assault bike
12 DB snatch 22,5/15kg (both arms = 1rep)
10 Burpee over DB
3min Rest

100cal Row/Ski/Assault bike
12 Double KBS 16/12kg
10 Double KB front rack walking lunge 16/12kg
3min Rest

100cal Row/Ski/Assault bike
12 SDHP 30/20kg
10 WB 9/6
3min Rest

3 x 2

Tempo-backsquat 5x3 70%

Wednesday

5x3 AHAP

-boxin yli hyppyi x 6
-punnerrus x 3

A.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps
(try to perform with the same load or greater than was used last Thursday)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

5 rounds of:

• 3 minutes of rope climbs
• 2 minutes of squats
• 2 minutes of push-ups
• 3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

For time:

10 Pull Ups
20 Lunges 60/40kg
50 Double Unders
15 Pull Ups
15 Front Squat 60/40kg
50 Double Unders
20 Pull Ups
10 Cleans 60/40kg

Partner WOD:
90 Dead lift 100/70kg
90 HSPU/ seated db press
Time cap: 10min, anpassa övningarna därefter
Dela upp övningarna som ni känner för