• 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)

• 30/20 reps for time of:
Ring Muscle Ups

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

9 min AMRAP

30 deadlifts (wallball/ barbell)
30 wall-ball shots
30 ropejumps
30 push ups

Teams of 3
30min AMRAP

300m Row
20 Double Unders
10 Thrusters 30/20

*Complete Full Rounds Before Switching

A: 8min emom
3x clapping push ups
B: CGBP 5x3 @ RPE7
C: Superset x3
C1: DB shoulder flys x8-12
C2: DB row x8-12/arm
D: Ocklusionsböj @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @40% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

Alternate B1/B2

B1. Strict ring dip – 3 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1

2 clean, 2 jerk, increasing weights.
Heaviest sets 1 clean 2 jerk

Partner WOD for time:
100 calorie row
90 walking lunges
80 hand release press ups
70 wall balls (9kg)
60 back squat (40kg)
50 push press (40kg)
40 box jumps
30 kettle bell swings (32kg)
20 burpee tuck jump
10 wall walks

Lämmittely ja mobility

Työntöliikkeet, vp ja raakapunnerrus

15min teamissä
Max metrit

Loppuvenyttelyt