Strength
Snatch Grip Deadlift
9-6-3-3-3-3; rest 2:00
- Build to a challenging set of 3 in 6 sets
- Reset each rep

Conditioning
4 sets go every 4:30
8 x Hang Power Snatch @ 35/25kg
12 x Goblet Squat @ 24/16kg
12 x Burpee
- Each set at different pace: slow, medium, fast, very fast

CORE
3 Rounds for quality of:
10/10 Alternering V-ups
10/10 Side Plank Lifts
10 Struddle V-ups

EMOM 10
3 Touch and Go Power Cleans + 2 Thrusters

1) Clean 2x60%, 2x70%, 2x1x80%, 3x1x90%
2) Strict T2B 3x5

Takakyykky 8-8-8-8-8

For time
500m Row/Ski
50 Double Unders
30 Ground to Overhead 42,5/30kg
20 Toes-to-bar
15 Bar Facing Burpees
10 Sandbag over shoulder
15 Bar Facing Burpees
20 Toes-to-bar
30 Ground to Overhead
50 Double Unders
500m Row/Ski

For Quality:

Plank 4 x 1 min. Rest 1 minute btw.

4 x 50 Bicycle Abs. Rest 1 minute btw. sets

Tabata, Chair sit ups

AMRAP 30

5 Wall Climb
20 L-Sit ups
20 Superman
20 Backward lunges, alternating
10 + 10 Side Crunchs

For time:

50 Plank Jacks
50 Air Squats
40 Plank Jacks
40 Air Squats
30 Plank Jacks
30 Airs Squats
20 Plank Jacks
20 Air Squats
10 Plank Jacks
10 Air Squats

Warm-up:

Warm up 10 min
lateral leg swings 15/15
hip sviwel 10 reps (5/5)
scap push-up 10 reps
doorframe rows 5/5
reverse lunges 10 reps

Strength:

3 sets
A1.)Bulgarian split squats max reps in 30 sec
rest 30 sec
A2.) 1 minute wall sit
rest 90 sec

3 sets
B1.) 6-8 reps Obstacle tempo row / Tempo ring row / Strict pull-up with tempo
rest 30 sec
B2.) Doorframe row static hold 30 sec/ side
rest 90 sec

Metcon:

"Norwegian livingroom throwdown event 3"

Amrap 9
4 alternating box step ups bodyweight
4 hand release push-ups
4 sit-ups
8+8+8
12+12+12
16+16+16 etc