30varv på tid 1 marklyft ca 60% 3 Burpee box jump 5 wall balls time cap 35min

Thrusters 2 x 6set Metcon Amrap 6min vila 2min x 3set 8 toes to bar / beat swing 10 thrusters Dumbbell / KB 12 burpees

4-6 reps x 4set Strict pull up Strict press Amrap 20min 20 KB swings 20 Pull up 20 Push ups

Back squat 5 x 5set vila 90s mellan set ca 70% Metcon 3set på tid 24 wall balls 24 burpees to target 24 dumbbell snatch

5min vila 2min x 4set 12 overhead reverse lunges (6+6) DB/KB 9 box jump over 6 burpees Börja varje set med 20 reps pull ups

20min amrap 6 pull up 12 push ups 24 reverse lunges

3varv på tid 50 wall balls 90 double under / single under

Amrap 3min vila 1min x 5set 12 thrusteers 35/25kg 12 burpees 12 box jump

På tid 2varv 50 push ups 40 Jump lunges 30 pull up / jump pull up

32min amrap 16 box jump over 32 reverse lunges 16 push ups 32 air squat 16 KB swings 32/24kg 64 double under / singe under

3varv på tid 20 dumbbell thrusters 20 toes to bar 20 box jump

Close grip bench press 6 x 4set ca 70% Strict supinated pull ups 6 x 4set På tid 21-15-9 Push ups STRICT Pull up / banded pull up KB swin...

Deadlift 5 x 5set ca 75% Amrap 14min 16 goblet reverse lunges 12 goblet squat 8 Deadlift ca 50%

Push press 4-4-3-3-2-2reps single arm dumbbell row 8/8reps x 6set Amrap 15min 8 toes to bar 12 push press 16 box jump step down

Power clean 5varv på tid 15 hang power clean 15 front squat 60/45kg

25min amrap 11 chest to bar / pull up 2 deadlift 145/90kg 10 hspu / push up

Close grip bench press 20-15-10-5-5 reps Ring row Max rep x 6set 5varv 20 back squat 15 strict press 15 bent over row 10 biceps curl vila...

Deadlift 10 x 2set 5 x 2set 3 x 2set 4min amrap vila 2min x 3set 6 deeadlift ca 50% 9 lateral burpees 12 toes to bar

5varv på tidd 24 wall balls 24 push ups 24 mountain climbers 24 reverse lunges

Back squat 6 x 2set 4 x 2set 2 x 2set så tungt som möjligt Amrap 12min 42 box jump over 30 Box step ups, viktat om möjligt 18 Burpees res...