Dagens_pass

Warm up:
2 min ski/row/bike

2 varv:
12 utfallssteg
30m bearcrawl
3 walk-outs

3×8/8 step-ups med stång

1+4×5 squat clean + front squats

Amrap 15 min
15m front rack lunges
10 cal bike
5 ball-to-plint
Viktor 16.30 & 17.30

Emom 10min
3 clean
2 jerk
1 front squat

For time
50-40-30-20-10
Cal Air bike
Deadlift
Warm-up
2 min ski/row/bike

3 varv
5 walk-outs

30 utfallssteg 

5×5 pause banded deadlift

3×12 bb rows

Amrap 20 min
4/4 one arm ring-rows
4 squat cleans
60m bearhug walk

 

Warm up:
2 min ski/row/bike

2 varv:
12 utfallssteg
30m bearcrawl
3 walk-outs

 

For time
100 cal rodd
100 push-ups
75 cal rodd
75m double db bearcrawl
50 cal rodd
50 double db row
25 cal rodd
25 strict hspu
Rx: +9/6kg vest
Warm-up
2 min ski/row/bike
2 varv:
30m utfall + twist utan vikt
3 walk-outs

 

3xmax Strict box hspu

3×15 australian pull-ups

Emom 25 min
1. +20 wallballs
2. +8 single db devil-press
3. +20 sledge hits
4. +15 boxjumps
5. rest

 

Warm up
2 min ski/row/bike
2 varv:
15 goblet squats
15m bearcrawl
15m lunges +twist

Emom 12 min
2 clean & jerk, öka vikt varannan minut

For time
30-20-10 cal row/ski
30-20-10 toe-to-rings
4/4-3/3-2/2 box walks

09.30 med André

Warm-up: 
2 min ski/row/bike
3 varv
3 walk-outs
10 utfallssteg
15 band pull-outs

 

Team 2&2
2 rounds for time
20 duo deadlift
20 wall-climbs
20 burpee-over-plint
40 kb swings
40 ball clusters
40 heavy single db hang clean
60 cal bike
60 cal ski
60 broadjumps