01/02

Strict press

4-3-2-3-2-1 reps

Strict pull up

4 x 6set

Amrap 16min

4 strict hspu

8 pull up / jumping pull up

12 DB snatch

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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