Månadag:
A:
Skills
3 Rounds
4 Rope Climb
4 Wall Climb
35s Ring Hold
B:
Snatch
5×3 80%
C:
Back Squat
6×2 77% (321)
D:
For reps
Min 1: Wallballs
Min 2: Pistols
Min 3: KB Swing 24/16
Min 4: Toe2Bar
Min 5: vila
x3
Tisdag:
A:
Skills
3 Rounds
17 GHD ext.
6 HSPU
17 Fällkniven
B:
Power Clean + Front Squat
2+2 70%
2+2 75%
1+3 80%
1+3 85%
1+1 90%
C:
14 min AMRAP
10 Hang Power Clean 45/30
10 Box Jump Over 60/50
Onsdag:
A:
Skills
Muscle-ups bar/ring
B:
Front Rack Lunges
4×8
C:
EMOM
Min 1:
3 Push Press 40/30
3 Lateral Burpees HR
Min 2:
4 —II—
4 —II—
Min 3:
5
5
osv…
Torsdag:
A:
Skills
3 Rounds
35/30
Ring Hold
L-Hang
Pull-ups Hold
B:
OHS
5×4 80%
C:
For Time:
400m Run
30 Pull-ups
40 Jumping Lunges
50 Push-ups HR
60 Air Squat
400m Run
Fredag:
A:
Hantel press
5×8 F
B:
Smala Armhävningar
5x Fail
C:
Stång Rodd
5×8
D:
GHD Ext
3×8 viktade
E
Fällkniven
4x Fail
Lördag:
A:
Back Squat
3×3 90% (311)
B:
Deadlift
5×5 75%
C:
For time:
Par:
500m Run
60 Burpees to target
60 Box Jump
60 Syncro Pull-ups
200m Body Carry
Söndag:
A:
Front Squat
5×5 77% (321)
B:
Press + Push Press + Split Jerk
C:
For time:
Par
1000m Rodd
45 Toe2bar partner hang
45 Push-ups med klapp
45 Kcal Assault Air Bike
45 HSPU
45 Partner Pistol squat
400m Run
