Måndag :
A ) Alt E2M x 10
- 6-8 deadlift @70-80 %
- 6-8 heavy rkbs
B ) for time TC : 20
60 sit-ups
15 strict pull-ups
60 step ups on box dual DB/KB
50 sit-ups
12 strict pull-ups
50 box step ups with dual DB/KB
40 sit-ups
9 strict pull-ups
40 box step ups with dual DB/KB
• zon 4
Tisdag :
A ) 5 set
1 push press/jerk b.n
2 Ohs
B ) 5 rounds. TC : 20 min
15 hspu or push-ups
15 stoh dual DB
15 cal row
• zon 4
Onsdag :
A ) E2M x 5
4-5 back squat @21X1 runt 70-75 % 1 RM
B ) emotm x 21
Min 1. 200/150 m row
Min 2. 20 Double unders + 6-8 t2b
Min 3. 5-7 devils press dual DB
• Zon 4
Torsdag :
A ) 5 rounds
8/8 halfkneeling landmine press
12-14 seesaw KB row
10/10 sidebent
B ) 5 min find your heaviest 1/1 TGU
C ) 12-9-6. TC 10 min
Power snatch 60/40 and burpee box jump 75/60
• zon 4
Fredag : TGIF TC : 40 min
3 Rounds for time of:
– 2 Rounds of ”Cindy”
– 8 Clean & Jerks 50-60/35-40
4 Rounds for time of:
– 12/8 Calories, Air Bike
– 12 Front Rack Lunge 50-60/35-40
– 12 Knees-to-elbows
For time:
– 50 stoh 50-60/35-40 or ring dips ( Rx )
*Each time you break run 400m
*Rest 3 min between workouts
• zon 4
Lördag :
A ) emotm x 10
Squat clean thrusters ( built load under time )
B ) 4 set
5/5 bottom up KB press
5 + 5 m bottom up KB carry
Rest as needed
C ) 12 min AMRAP
5 power cleans 70/50
10 pull-ups
15 wb
• zon 4
Söndag :
A ) 5 set
8-10 Barbell seated goodmorning
8-10 barbell row
8-10/8-10 one leg glute bridge
B ) every 5 min x 5
400 m run / 500 m row
12 dual KB snatch
12 burpee box jump over

◦