"Loredo" 6 varv 24reps Air Squats 24reps Push-Ups 24reps Walking Lunges 400 meter Run time cap 30min

Amrap 14min 12 box step ups m. boll 12 Sumo deadlift high pull KB 32/24kg 12 Burpees

5 varv på tid 400m löpning 12 front squat 60/45kg 12 bar facing burpees vila 60s mellan set

På tid 500m rodd 75 wall balls 50 toes to bar

Intervaller 24 Dumbbell power snatch 22/15kg 18 box jump over 60/50cm 12 Pull up / jumping pull ups vila 1min mellan set x 4set time ...

amrap 20min 200m löpning 12 burpees 6 Dball cleans

21-15-9 reps av Push press 60/45kg Strict pull ups / banded pull ups direkt in i 18-15-12 reps av strict ring dips / feet assisted ring...

Murphish 1.6km löpning 20x 5 pull ups 10 push ups 15 squats 1.6km löpning

EMOM x 40minuter 45s arbete / vila 15s min 1. Cal rodd min 2. 6 Bear hug squat + amrap burpees min 3. Amrap KB swings 32/24kg min 4. Amra...

16min amrap 200m löpning 12 push ups 12 Dumbbell reverse lunges

På tid 2set 15-12-9 Toes to bar 32-24-18 Wall balls vila 3min mellan set.

30 varv på tid 5 burpee box jump over 60/50cm 3 strict HSPU 1 Dball clean time cap 35min

Helen 3 varv på tid 400m löpning 21 KB swings 24/16kg 12 pull ups

EMOM x 15min 1. Close grip bench press 4-8reps 2. Gorilla rows 12-16reps 3. Marching wall sit 20-30s Metcon: E4M x 5set 20/15cal Assault ...

Amrap 24min 36 wall balls 24 box jump step down 12 Dball over shoulder

på tid 20/15 cal rodd 60m bear hug walk / dual kb rack carry 15 Bear hug squat 200m löpning

20min Amrap 20 pistols 10 push ups 20 DB power snatch 22/15kg 10 push ups 20 DB goblet squat 10 push ups

4set 5min amrap / vila 1min cash in 200m löpning resterande tid 10 burpee box jump over 60/50cm 20 KB swings 32/24kg

3min amrap vila 1min x 5set ( 20min ) 250m rodd resterande tid amrap 6 dball over shoulder 6 bear hug squat

Warm up 3set 8reps glutebridge 10m Crab walk 10m bear crawl 2set. 8/8reps Split squats m. 2sek negative fas. 8reps banded good morgnings...