A. Teknik, 10 min
Strict HSPU/HSPU

For RX+ Athlete:
EMOM5 
3 strict HSPU
4 Kipping HSPU

B. Styrka, 10 min
Superset:
Floorpress 4×6 @75%
“Strict” Bent over row 4×12 @same weight

C. EMOM12 
Min 1: 3-5 Strict CTB + 6 Burpee
Min 2: 12 V-ups
Min 3: 6 DB cleans + 6 DB STOH, 22,5/25 kg 
Min 4: 4 Man makers

D. Metcon, AMRAP14 
5 Hang power snatch 50/35/25 kg
10 Pullups
5 Push press
10 T2B

Each round increase with 5/2,5 kg

Olypass

A. Snatch warm up

B. Snatch pull (5 sec to floor)+ snatch + OHS
4 x 1+1+1

C. Power snatch + hang squat snatch
8 x 1+1

D. Snatch deadlift
4 x 3 @ 100-110 %