A. Styrka
Bench press 4×4 @80%
Seal row 5×5 @75-80%
Barbell row on bench 4×8+8
Ring roll out 4×8

Fördela fritt under passet:
Accumulate 90-120 sec L-sit

B. Par-Metcon, AMRAP8
”You go I go”
10 Burpee to target
10 GTOH 40/30 kg RX+ 60/42,5 kg

Strongmanpass (utomhus)

AMRAP8
10 m Yoke carry
10 KB swing 32/24 kg

3 min vila

AMRAP8
6 burpee over DB
8 DB goblet lunges
10 DB hang clean & jerk

3 min vila

AMRAP8
10 m Farmers carry
6 double DB thrusters
4 double DB front squats

3 min vila

AMRAP8
10 medball situp
100 m medball run
10 medball box step over