Push Press
4 x 6 with 3s down. Rest 90s
- Build to a heavy set while maintaining a strict tempo

AMRAP 12
2 Rounds of CINDY
8 Clean & Jerk 60/40kg

AMRAP 14:00
8 Toes to Bar
10 total Single Arm DB Hang Clean + Press @22,5/15kg
12/9 Cal Row

Goal: 6+rounds
Scale T2B reps or movement so the sets go unbroken for the majority of the workout.

Extra:
JM Floor Press: 3 x 12-15. Rest 60s
- 1st set with empty barbell

Ingen tränare idag så ni får stå för egen uppvärmning.

”Murph”
1,6km run
100 pull ups
200 push ups
300 squats
1,6km run
If you have a west wear it!

”Mellan Murph”
800m run
50 pull ups/ring rows
100 push ups/knee push ups
150 squats
800m run

”Mini Murph”
400m run
25 Ring rows
50 push ups/knee push ups
75 squats
400m run

För er som inte vill springa 4x400m och har koll på trafiken(kräver att ni korsar vägen 2-3ggr finns här en karta. (https://cdn.wodconnect.net/uploads/comment_upload/image/9758/1d2d03882e34ec9f990fc61dbc4655ad2eda496c5fce256d6e85fbebc21bab95.jpeg)

2-3 min light cardio
2:00 hamstring strech
2:00 glute strech with box

Cool down / omatoimi
2-3 min light cardio
1+1 min quad strech
5 russian baby strech
1+1 min lat strech

YGIG 5 kierrosta aikaa vastaan

12 Kp/Kk tempausta
9 Ilmakyykkyä
6 Burpeeta

*1 kierros, kun molemmat ovat tehneet.

5 rounds for time;
8 Toes to Bar
8 each Single Arm DB Push Press @50/35lbs
8/6 Cal Row

6 Intervals of 3 on 2 off
A.
20/15 cal row
16 DB thrusters 2x22.5/15
Max Burpees over rower

B.
100 DU’s (max 1:20 secs)
15 T2B
Max KB hang snatches 24/16kg

Post total reps

Deadlift 10x3 @65%