A. Styrka, 40 min
Frontsquat 3×10 @60-65%
Benchpress 4×8 @70%
Behind neck press 4×8@65-70%
Bicepscurl 4×10@65%
Muscle snatch 5×5@60-70%

Anytime during session divided anyhow: 40 Strict T2B, 3 min KB frontrack hold

B. Metcon, TC 5 min
2 RFT
12 Burpee
12 DB powersnatch 22,5/15 kg
12 DB OHsquat 22,5/15 kg

Strongman

Alt EMOM42

8 burpee over bar deadlift, samma vikt som complex
4/4 strict DB press, pick load (heavy)
10 alt. KB snatch, 24/16 kg
8 goblet squat 40/28 kg
American Nightmare Complex (1 PC + 1/1 front rack lunges + 1 STOH) Börja på 50/30 kg och öka med 5/2.5 kg varje varv)
6 Vila