Par-Metcon, AMRAP45 60 Kettlebell Swings, 24/16 kg 60 Box Jumps 50 Cal row 50 Burpees 40 Thrusters, 40/30 kg 40 Kettlebell Snatches, 24/16 kg 40 Pull-ups Every 5 min both run 400 m.

A. Teknik, EMOM10 2 Behind-the-Neck Split Jerks, 60% 1RM B. Styrka/teknik, EMOM10 1 1 Power Clean + 1 Hang Power Clean + 2 Front Squat, pick load C. 3 x AMRAP4 For 3 cycles: AMRAP in 4 mins of:

A. Teknik, 10 min Overhead Squat 4×6 at 65% 1RM B. Styrka, 20 min Thrusters, 1×8 at 65% 1RM, 1×6 at 75% 1RM, 4×4 at 80% 1RM Pause Back Squat 3 x 8 at 70% 1RM 1-2 sek paus

A. Alt EMOM12 4 Strict Press, 75% 1RM 8 Push Press 12 Kettlebell Swing (American), 32/24 kg B. 4 x AMRAP4 For 4 cycles: AMRAP in 4 mins of: 4 Strict Pull-ups 8 Toes-to-bars 100 m Run Rest 2

AMRAP50 800 m run 15 airsquat 30 cal machine 15 burpee 30 cal machine 15 walking lunge 30 cal machine

Nasty Nancy & 2007 Reload CF Games 2020, TC 45 min 5 rounds of: 500 m run 15 overhead squats 60/40 kg 15 bar-facing burpees Then: 1500/1200 m row (alt. 1200 m run) Then: 5 rounds of: 10 bar

A. Inlyftning, EMOM10 1 snatch pull + 1 power snatch + 1 OHS + 1 hang snatch B. Snatch ladder, TC 20 min 10 snatch @65% 1 RM 7 snatch + 5/2,5 kg 5 snatch + 5/2,5 kg 3