Rest Day
Take this day for relaxing and for
doing something else that training.
Spend time with the people who
mean something to you and be the
best version of yourself.

Every 2 min x5 (total 10min)

3 hspu/3 wall climb/15s hs hold
6 box jump over
12 kb swing 32/24kg

EMOM 30
1. One arm Devil´s press
2.DB squat
3. One arm DB push press
4. DB OH walking lunge
5. Rest
→ Choose reps you can hold for 6 rounds

A: Squat Jerk Technique
B: Power Jerk + squat jerk + jerk
C: Emom: Snatch doubles leader (increase weight every minutes)

1956 Heroe WOD - Team of 2

AMRAP 40'

19 Synchron Burpee over the bar
56 Wall Ball
10 Synchron Power Clean @90/60kg
23 C2B/PU

5 rounds for time: (tc 15min)

20 m Db front rack lunges 25/17.5kg
10 Barbell Push press 60/40kg
20 m Kb front rack walk ->slow! 32/24kg

With quality!

EMOM 10': Deadlift 3 reps

A:
Ring rows 3xMax eller SA DB rows 3x10-15

3xMax static hang from bar

B:
Kipp swing 4x20sec(använd band vid behov)

Second kipp 10x1

C:
Jump in to high knees 5x3

Jumping bar MU 5x3

Monday 19th
Warm up
3 rounds
30 jump rope
5 inchworms
10 walking lunges

Back rack forward lunge
E2MOM x 5
10 reps (5 each side)
Staying at the same weight

WOD
500m row
20-15-10-15-20
Push ups
Walking lunges
1000m bike

WU
6-8min. at easy pace
10x air squat
10x plank shoulder tap
10x tuck crunch
10x scapula push up