5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold

A: 8min emom
1-3 box jumps
B: Cluster squats 3x1-1-1-1-1 @förra veckans vikt
C: Snatch pull 5x2 fokus form
D: Superset x3
D1: Incline bench press x5
D2: Singel arm chines rows x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax

• 40 Min of:
Row 4’ @ 60% MHR +
6 Round of
3’ @ 65-70% MHR (22-26 s/m)
2’ @ 75-80% MHR (24-28 s/m)
1’ @ 85-90% MHR (26-30 s/m)

8-8-6-6-4 reps:

Strict pull ups
Strict press @moderate load

Go every 3:30

Run/row 5x3min vila1:1

Warmup

5 Rounds For Time @ 75% Effort
250m Row
8 Double KB Clean
8 Double KB Push Press
*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day. Choose a KB weight to go unbroken with.

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

4111; 8-10reps; rest 45sec x 4

Work up to heavyish complex with DB or KB
3 hang clean
3 push press
3 push jerk
(both sides)