Strength

2RM Squat

Then:

2 x 20 speed Squats

*use same successful weight as last session for both sets

Weighted pull ups 5x4x80%

6 min EMOM, 1 back squat -10kg of 1RM or 90% if your 1RM is under 100kg

a) 2x ME Pull Up Hold
b) 2xME L-Sit Hold
c) 2xME Ring Support Hold
rest ca. 60sec between

5 Rounds of:
3min ON/3min OFF
5 Cheast-to-bar Pullups
5 Burpees
5 Wall Balls

(jämför med Functional 5/2015 och/eller Functional 22/2015)

EMOM

On the odds:
Single Arm KB Bent Over Row x 4/side
Scissor Lunge x 10 (total)

On the evens:
10/side Single Arm KB Cleans

*add scissor lunges to make more difficult

8 rounds of each
16min circuit

22min

A.
Muscle up 5 x max reps

or

Four rounds:

Ring dips max reps 30s
30s Rest
Strict pull-up max reps 30s
30s Rest

B.
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Front Squats (155/105 lbs)
18 Double unders or Lateral jumps over bar

For time 50 thrusters 45kg/30kg, at the begining of every minute, do 5 burpees.

WOD

In Teams of 3:

AMRAP 20min
1-2-3-4-5-6-7-8-9........
Wall Ball
Muscle up
Deadlift 100/70kg

*each member of the team starts on a different station and does not move until all members have completed all repetitions.

AFAP (As Fast As Possible)
9 rounds of
5 Thrusters 42,5/30kg
5 Pull Ups