For time :

15-12-9
Dual DB Deadlift
Dual DB Hang Squat Cleans

DB´S 22,5/15kg

TC 8

Alternate between Deadlift & Dumbbell Bench Press

7 Deadlift
7 DB Bench Press

5 Sets Both. Start every 2:00 ( Total 20 minutes )

Kipping HSPU technique

AMRAP 2

HSPU

AMRAP 15
3-6-9-12-15-18-21-24...
TTB
Single arm OHS 16/12kg

*20 dus after every rounds

Shoulder workout by Mikael

DELOAD WEEK

Partner outdoor workout

3 rounds for time
Athlete 1: 400m jog
Athlete 2: AMRAP:
5 plate ground to overhead
5 push-up

Straight into

3 rounds for time
Athlete 1: 200m plate overhead carry
Athlete 2: AMRAP:
5 box jump / step-up 60/50
5 seated ab crunch

DELOAD WEEK

4 rounds
8+8 one arm DB hang snatch 22,5/15
7+7m one arm DB overhead walking lunges
4-6 shuttle run (1x = 7+7m)

You go / I go full rounds with partner (both do 4 rounds)

Power Snatch

3 x 3 @ 70%
3 x 2 @ 80%
3 x 1 @ 90%

Drop´n Go.

Send off 2:00

AMRAP 10
2 Wall Walks
5 Box Jumps
10 DB Snatches 22,5/15kg
10x7,5m Shuttle Runs

rest 3min

AMRAP 10
5 HR Pushups
10 Situps
15 Squats
12/9 Calories

Helatorstain "MURPH"

For time
1,6km run
100 pull-up
200 push-up
300 squat
1,6km run

Time cap 50min
You can share the reps as you like. Run is in the beginning and at the end.
You can also do partner version and share the reps with partner (recommended if you haven't done
Murph before).

HUOM! Ota erilliset kengät juoksuun. Kenkien vaihto juoksusta tullessa sisälle eteismatolla ja taas vikaan juoksuun lähtiessä. Sisällä voi tehdä joko sukkasillaan tai treenikengillä lihaskuntoliikkeet.