Weighted Sit-up: 3:00 of reps with a tough weight
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

4 Rounds for time:
15m Dual DB Front Rack Walking Lunges
10 Renegade Rows (2=1)
15 T2B
40 DU

M: 2x20kg
W: 2x15kg

TC 15min

3rounds:

15 hip extension
12 snowangel
9 wall squat

1A) DEADLIFT 5x3x80%
1B) hoppa och skutta

EMOM for as long as possible
Snatch x1, start with empty bar and add 5kg after each lift... when you can't snatch anymore, clean the weight and continue... when you can't clean any more, deadlift and continue in the same manner until you can't lift the bar anymore...
Score is max snatch, clean and deadlift

PREPARATION

2 rounds

• Lat smash with a foam roller - Working from below ribs, towards armpit – 30 seconds each side.

• 1st rib mobilisation with wooden dowel – Padding may be placed over end of dowel for comfort. Breathe and reach at points of restriction – 60 seconds each side.

Deload week

3x 3x1+1 muscle clean + press
3x 1+3 power clean + pause split jerk @50-60% 1RM
3x 1+2 power clean + split jerk @65-75% 1RM

15min

8+8 Kööpenhaminan lankku
10 Kyynärlankusta lankkuun
10+10 Kahvipannutaivutus askelkyykyn ala-asennossa

Tee liikkeet rauhallisesti keskittyen laatuun

"Fortitude" (courage in pain or adversity)

2 Rounds of

A.
1 min Echo bike
1 min Air squats
1 min Shuttle run (10m)
1 min Burpee
1 min Wall sit

-- 1 min rest --

B.
1 min SkiErg
1 min Box Jumps
1 min Ball Slams
1 min Hand Release Pushups
1 min Hollow Hold

-- 1 min rest --

C.
1 min Row
1 min Lunges (2xDB 22,5/15kg)
1 min Kettlebell Swings (24/16kg)
1 min Double Unders
1 min Plank hold

-- 1 min rest --

Your score is calories + reps + accumulated time of the static position

Deload week

Aerobic conditioning
30min AMRAP
Person 1: 500/400m row
Person 2: AMRAP
12 plate ground to overhead 15/10
9 squat
6 ring row

Switching after 500/400m row