Interval
9x 2min work/1 min rest
A)Row
B) Hspu 15
Pull up/C2b 15
C)Box jump 15
Swing 15

10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee
For Time
"Moderate" weights.

3 rounds for quality

7 + 7 Single arm bent over row (KB)
7 V-outs
5 + 5 archer ring row

Rest as needed

Metcon (quality)

EMOM for 20 minutes of:
2 hang snatches

*Choose a weight that moves fast.

Accessory:

3-5 rounds of:
3-5 kneeling jumps
12 Heavy KBS

Rest 2 minutes between rounds.

Metcon:
15-12-9-6
hang power snatch 50/35
burpee over bar
pull up

1A) bulgarian split squats 3x(5+5)x40%

1B) front squats 3x5x65%

Upperbody push & pull
3 rds
DB floor press 12 reps
rest 1 min
Strict pull-up 12 reps // ring/barbell row
rest 1 min

-kaksi toistoa lisää viime viikkoiseen

Romanian Deadlifts:
3 Sets of 10
Athlete’s choice on loading

Wod
5 Rounds for time
7 Thruster 45/30kg
9 Box jump

Strength (load)

Build up to a heavy set of 2 bench press

Metcon (quality)

12 minutes for quality and minimum rest:
10 Strict ring-dips
10 Strict chin-ups

Accessory:
Aussie pull-up 4 x 10, with 2s stop at top - moderate/hard
Ring push-up/dip, 4 x 6-10, with stop at bottom - moderate/hard