Måndag
A) Emom 10
snatch
B) Emom 8
5-8 thrusters 30/20 + 4-8 ctb/pullups
C) Emom 8
3-6 Hspu + 8-10 wallballs
Basic
A) Emom 10
5x MB GTOH + burpee to mb
B) Emom 10
5-8 Kb thrusters + wallball
C) 2-4-6-8…
Cal, pushups
Tisdag
A1) back squat 2×4 + 1×3
A2) press 2×5 + 1×4
B) Amrap 12 min
30 du:s
12 box jump over
12 pullups
Onsdag
A) dead lift 5×77%, 4×79%, 3×81%, 4×81%, 3×87%
B) på 12 min X 2
1000/900m rodd
21 wallball
21 MB gtoh
7 dead lift 100/70
Max bfb
Vila 4 min
Basic
A) dead lift 4+3+2
B) på 12 min x 2
4 min rodd
14-21 wallball
14-21 MB gtoh
7 dead lift
Max bfb
4 min vil
Torsdag – löpning
Kettlebell
100 av allt….Gobletsq, Jerk , v-tuck, boxhopp, swingar, sit-up, utfall, pushpress och russian twist
Fredag
A) CoJ 1.1.1 E90s X 8
B) ”Franabell”
21-15-9
One arm Kb thruster 24/16
Burpees
Lördag
500/450 m rodd
21-15-9
Deadlift 70/55, t2b
400/350 m rodd
15-12-9
Power clean, hspu
350/300m rodd
12-9-6
Front squat, bmu
