Dubbel Metcon Metcon 1 AMRAP 20 min 20 Deadlift 10 Lateral Burpees 20 Hangpower clean10 Lateral Burpees 20 T2B 10 Lateral Burpees 100 D.U 5

A. Teknik: Paus Split jerk 16 min 8 set x 2 rep @50-65% Paus i dip & paus i fång position B. EMOM6 @70-80% 1

A. Uppvärmning/Stabilitet3 rounds for quality:12 Hollow rock4+4 KB windmill 4+4 One legged romanian deadlift (KB or DB) B. Styrka, 30 min Backsquat2×10@60-65%2×8@65-75%2×4@80-85% E2MOM124 Frontsquat from the

A. Teknik: 10 minHSPU, Handstand walk Dela gruppen och välj vad du vill träna på. B. Alt EMOM203-5 Wallclimb8-14 Ringdip8 Strict press14 Bent over row

Fredagsfys, i lag om 2, TC 40 min A. Chipper (divide & partition anyhow)40 HSPU50 pullups60 KB-swing 24/16 kg70 situps80 burpees B. 8 RFT (divide

A. Alt EMOM121. 12 Facepull (långsamt!)2. 4 TGU3. 3 Wallclimb4. 4 Scapulae pullups+ 4 strict pullup B. Metcon, AMRAP 35 min 1000/800 m valfri erg50 Boxstep

A. 40 min StyrkaBenchpress 4×6 @70-75% Sealrow 4×10 @60% DB row on bench 4×6+6@75%Bicepscurl 4×10@65% Anytime during session divided anyhow: 100 Hollowrock B. Metcon, TC

For time, TC 40 min3 rounds of:20 American Kettlebell Swings, 24/16 kg10 Toes-to-bars20 Single Kettlebell Hang Clean & Jerks, 24/16 kg10 Push-ups Then: 4 rounds