A. Styrka, 30 min Deadlift2×6@60-70%5×3@85% Viktade boxstep up4×8+8 B. Metcon, for time, TC 16 min200 m run30 T2B200 m run30 Wallball200 m run30 Gobletsquat 24/16

A. Styrkedel, 10 min Superset x 48 Seated DB press6-8 Strict pull ups + 4-8 kipping pullups B. Build 2RM push press, TC 10 min C.

Fredagsfys, TC 45 min  A. 42-21-15-9KB snatch 24/16 kgPull upsDB hang clean & jerk 22,5/15 kg B. 3 RFT30 Wallballs20 Burpee box jump over C.

PÅSKDAGSWOD! Partner-Chipper, TC 40 min 100 airsquats90 KB-swing 24/16 kg80 deadlift 60/40 kg70 wallballs60 hang power clean50 push ups40 front squats30 box jump20 burpee10 thrusters

PÅSKDAGSWOD! Partner-WOD, TC 40 min Swinging Annie100-80-60-40-20Double undersKB-swing 24/16 kgSit up DB-Fran21-15-9Sync single arm DB thrusters 22,5/15 kgPull ups Karen loves burpees150 wallballsEvery break: do

A. Open Workout 21.2For Time, TC 20 min10 Dumbbell Snatches 22.5/15 kg15 Burpee Box Jump Overs 20 Dumbbell Snatches15 Burpee Box Jump Overs30 Dumbbell Snatches

A. Teknik, 15 min Snatch balance 5×4 50-70 %Fokus: Vikten mitt på foten & balans. B. EMOM10 1 Snatch pull, 75-85%1 Squat snatch C. AMRAP20

A. Stab. EMOM10 Min 1: 5 Double KB frontrack squats, 3 sec down, 1 sec upMin 2: 4/4 KB windmill B. Styrka, 22 min Back