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

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