4 RFT:

12 DB Snatch Alt.
6 Muscle Up´s

TC 8min!

3 Rounds
On the minute

1 round:
M 21-18-15 Cal
F 15-12-9 Cal

YGIG / 1 Round

3 x 3 min AMRAP YGIG

4 x HSPU
4 x Pull-Up

6 x Push Up
6 x Ring Row

8 x KB Push Press 2x 24/16kg
8 cal Row

Score total reps!

*Reps will be updated every year by the number of year, so it gets heavier every year :)

20 DU
25 Deadlift
20 Burbees
25 Front squats
20 DU
25 G2OH
20 Burbees
25 G2OH
20 DU
25 Front squats
20 Burbees
25 Deadlift

Max weight for men 60kg, ladies 40kg.
Timecap 30 minutes.

10-8-6-4-2:

• full clean @ 60/42,5kg
• box over burbee
• T2B

Time cap 12min

Back Squat Week 3
75% x 5, 85% x 3, 95% x 1+
Above is again based off 90% of 1RM +15kg

Use spotters on the last set. Full ROM otherwise it doesn't count!

In pairs. 10 reps of each.

1. High hang muscle clean
2. Push press
3. High hang clean pull
4. Lateral press
5. Bicep curl
6. Barbell roll

IGYG

Round 1

Switch after each movement

Round 2

Switch after 2 movements

Round 3

Switch after 3 movements

Round 4

Do all 6 movements in one set.

Barbell 20kg

Scale up if needed

Go hard and fast.

20 minutes:

• back squat 4 x 8

Rest three minutes between sets

For quality and minimum rest, 5 rounds:

• 8 deadlifts (2/3 of 1RM)
• 10 strict toes to bars

Only unbroken sets!

Penkkipunnerrus
20 kg 20x
25 kg 19x
...