45 minutes of :

45/35 Calories Any Machine
20 Pass trough
60s + 60s Triceps Stretch
60s + 60s Lats Stretch
45/35 Calories Any Machine
10 Jefferson Curls
20m Duck Walk
60s + 60s Calf Stretch
45/35 Calories Any Machine
8 + 8 World Greatest Stretch
10 Kneeling Squats
10m Death mars

6x
90sec ON/90sec OFF
Alt.

A) AMRAP of:
10 Wall Balls
5 Situps

B) AMRAP of
5 Deadlifts 100/70kg
7 Pushups

As many Reps as possible on 7 minutes of :

9 Push Press 50/35kg
30 Air Squats

4 sets:
3 Muscle Cleans @6-8/10 RPE
- Rest as needed btw sets

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 5+5 DB Snatch into Thruster
3) 10 Banded Face Pull
3) 5-10 Strict TTB
4) 10-20sec Handstand Shoulder Opener
5) 6-10 SOTS Press
6) 10 Wallball 2 for 1

1-3 Skin the Cat,
10m Lateral Lunge,
5-15 Parallette Push-Up,
10 Banded Passthrough (prone or standing),
5+5 Pistol Squat

Uppvärmning:
1. Dynamisk warm up:
världens bästa stretch
1 x 5

1. Dynamisk wam up: 90/90
   med lutning
   1 x 10

2. Dynamisk warm up:
   skorpion med böjda ben
   1 x 6

Styrka:
4. Traditionellt marklyft
3 x 6

1. Hantelpress på bänk
   3 x 6

2. Framåtlutade Bulgariska
   squats med hantlar
   3 x 6

3. Enarmsrodd på bänk
   3 x 6

4. Hip thrust
   3 x 6

5. Axelpress
   3 x 6

Stretch:
10. Lårets baksida och
sätesstretch

Dead lift
3@75% 1rm
3@80% 1rm
3@85% 1rm

Split Jerk (heavy): 3x1
(If it fees good, go for a PR)

EMOM10

1 squat clean

1-3 sets: 70-75%
4-6 sets: 75-80%
7-10 sets: 80-85%

Ideana tehdä laadukkaita ja teräviä nostoja. Valitse prosentit päivän fiiliksen mukaan.