Run 200m
6 Power snatch (50/35kg)
9 HSPU

Strict press (R): 4
Strict press (L): 4
Max push ups (scales):20
Bent over row (R): 12
Bent over row (L): 13
L sit: tucked 31secs

Superset 2
4x
10 bulgarian squats with weights
10 bulgarian squat jumps
-rest 2min between sets-

2-3 rounds, 30-40sec on/20-30sec off
-flutterkick
-kylkiavaukset
-plank hold/plank walks
-v-up/crunch

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull

Row

1200 m moderate
300m Fast
200m Easy
800m moderate
300m faster
200m easy
400m moderate
300 fastest
400m easy

Buy In: 1,2km partner run with MedBall @9/6kg then:
10 rounds: (change at every round)
5 Pull Up
10 Push Up
15 Air Squat
Cash out: 1,2km partner run with MedBall @9/6kg
TC: 30 min.

Metcon (time)

“Nancy”

5 Rounds for time:
400m run
15 OHS 42,5/30kg

Timecap: 20 minutes.

Optional Accessory work

10x TGU (5+5 AHAP)

5 Rounds:
12 Burpee Box Jump Overs
9 Bar Muscle-Ups
X Clean and Jerks

Round 1 - 15 Clean and Jerks 60/40 kg
Round 2 - 12 Clean and Jerks 70/45 kg
Round 3 - 9 Clean and Jerks 80/50 kg
Round 4 - 6 Clean and Jerks 90/55 kg
Round 5 - 3 Clean and Jerks 100/60 kg

(Time cap: 18min.)