3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

W/U – Row 1000m
2 Rounds
10 Thrusters w/ Bar
5 Pull Ups

WOD – 20 Min AMRAP
20 Thrusters 135/75 (did 55 due to lots of time off)
20 Pull Ups
20 Burpees

A. Warm Up

50Du
pvc+mob.
50 Empty Bar Thruster
50 Deficit Push up
B. Forza
Bench Press
5 @40%
5 @50%
5 @60%
5 @75%
3 @80%

C. Forza
S. Press
4×6/8

D. For Rep
AMRAP 1'
Max Rep Power Clean @60% +5kg
Rest 3'
AMRAP 90"
Max Rep Power Clean @70% +5kg
Rest 3'
AMRAP 2'
Max Rep Power Clean @80% +5kg

E. For Time
2 Rnd
25/18 Cal. Bike
20 Box Jump
15 DB Push Press
Rest 5'

F. For Rep
AMRAP 12'
20 DU (con vest)
20 Front Squat
30 DU (con vest)
30 Burpees target
40 DU (con vest)
40 HSPU

Work to heaviest 2 reps of hang squat snatch

Weighted Pullup 2 RM, then a set with 50% weight, then a set without weight (choose reps)

AMRAP 12

2-4-6-8-10-12-14…

DB snatch
DB reverse lunge
Burpee

FR Lunges 4x10

• nybörjare Lockout over head
• atlet 50/37,5kg
• avancerad 60/45kg
• tjurnacke bench press
• ninja bench press
• Avenger bench press

3 giant sets

5-8 Strict C2B
40m Single arm Lunge
18/15 cal ski

rest 2 min btw sets.

• 45-90min.

• Row/Bike/Run/Ski