Strength (load)

Push press, 5 sets of 4.
Every 2:30. AHAP!

Score: total kg lifted.

Metcon (time)

For time:
50 SDHP
50 KBS
Timecap: 5 minutes

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements

3 Sets Of:
EMOM 3
1 minute : 40 double unders
2 minute : 12 Toes to Bar
3 minute : 12 Pistols
...after that in 2 minutes window HEAVY CLEAN & STOH

EMOM 16

20 ON / 40 OFF

Bulgarian split squat jumps

Plank skiers

Impulsive box jumps (from box to box)

REST

Lepoja

2 Runder
- 10 sek Burpee over the bar
- 50 sek rest

2 Runder
- 20 sek Burpee over the bar
- 40 sek rest

2 runder
- 30 sek burpee over the bar
- 30 sek rest

2 runder
- 60 sek burpee over the bar
- 60 sek rest

Your score is the total amount of burpees performed

4 sets of
10 Banded deadlifts
3 Broad jumps for max length
Rest

Strength (load)

In 20 minutes build up to a heavy set of 2 snatches.
* No tng
* No letting go

Accessory:
3-5 rounds of
10-20 GHD sit-ups
10-20 Back extensions on GHD
Rest 1-2 minutes between sets

For time: 3 rounds “Klepto”
27 Box Jumps
20 Burpees
11 Squat Cleans

3 rounds:
30 Single Unders
10 Down&Up
5 Rower Pike-Up video

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Hip Flow video and Gymnastics Shoulder Flow video