A. Stab. Alt. EMOM10
Min 1: 8-12 V-Ups
Min 2: 6 heavy KB-swing + 25 sek goblet hold

B. Styrka, 22 min
4×6 tempo frontsquats @60-70%
3 sek down, 1 sek paus, snabbt upp. Från golvet.

4×6 segmented deadlift @60-75%
2 sek paus, strax under knä.

C. Metcon
3 RFT, TC 16 min
12 Single arm DB thruster 22,5/15 kg
12 Burpee box jump over
12 Hang power snatch 22,5/15 kg
12 DB-goblet squat 22,5/15 kg
12 Single arm Devilspress 22,5/15 kg

 

Utomhuspass

10 Rounds for Time, TC 30 min
10 Burpees
10 Air Squats
10 Push-Ups
10 Sit-Ups
100 m run