Back Squat 5x2 @85%++

Shoulder Press 5x3 @82,5%++

Back squat
1x10@65%
1x8@70%
1x6@75%
1x6@80%

*jämför med Green 041121. Idag annorlunda kilon på KB, då jag år 2021 tydligen tyckte det va humant att ni sku jobba me KB a la 20 - 36kg. 😅 Sori. // Ida

A. AMRAP6 "REMEMBER OPEN 19.1?"
19 WB
19 Cal. on rower

Rest 2:30

B. AMRAP6 "CINDY WANTS ABZZ"
5 pullups
10 push ups
15 squat
20 alt. V-ups

Rest 2:30

C. AMRAP6 "ONE DUMBELL MANIA" DB 1 x 22,5/15kg
10 DB reverse lunges
10 DB Snatch
10 DB Floorpress
10 Burpee over DB

Rest 2:30

D. AMRAP6 "JUHA MIETO GOES EMOM6"
I. 15/10 Cal. SkiErg
II. 8 - 12 Alt. Pistols

Rest 2:30

E. AMRAP6 "THAT 🍑" KB 24/16kg
10 KB Goblet Squats
20 KB Box step overs
30 KB Swings

DELOAD WEEK

"Morrison" with partner
50-40-30-20-10 reps for time:
Wall-ball shots 20/14
Box jumps 60/50
KB swings 24/16

Share repetitions with partner

AMRAP 7:00

30 Double Unders
15 Hang Power Snatch @35/25kg

• Goal: Tough effort
• Rx+: 42.5/30kg

AMRAP 10:00
1 Rope Climb
10 total Alternating DB Snatch @ 50/35lbs
250/200m Row
Rest :30

RX+: Legless climb

Superset x 4 sets!

Single Arm Glute Bridge Floor Press x 6-8 each 3s down.
Rest 60s
Double KB Gorilla Row x 10-12
Rest 60s

• Improve or match last week!

ON A 10:00 RUNNING CLOCK...

Pick one:
Build to a Moderate 2-Rep Weighted Pull-Up
5x5-7 Banded/Partner Strict Pull-Ups
5x5-7 Max Vertical Ring Rows

• RPE 5

For time;
20-15-10-5
Burpees
Calories (Row, Bike or Ski)

• Let's go fast!
• Scale burpee number down so the first set can be completed in under 1:00