Legday
A) Alt EMOM10
Min 1: 8 Single Arm DB OH squat, pick load
Min 2: Handstand träning
B) Styrka, 20 min
Deadlift 6×4 @70-85%
Weighted Box step up 4×6+6
C) Metcon, TC 15 min
21-15-9
Wallball
Pullups
800m run
12-9-6
Bar Muscle up
KB swing 32/24 kg
Cal row
Strongmanpass
A. AMRAP 6 – Double DB Party
7 DB Down-ups
5 DB Cleans
3 DB Front Squats
1 DB Shoulder to overhead
*DB 2×22,5/15
1 min rest
B. AMRAP 6
20 m Reverse Tire drag
8 DB Goblet Squats 30/20 kg
20 m Tire drag
1 min rest
C. AMRAP 6
20 m Farmers carry 120/80
8 DB Thrusters 2×22,5/15 kg
20 m Farmers carry
