A. AMRAP 40min60 Kbswing 24/16kg30 Frontsquat 50/3560 D.U30 Pullups60 Burpee30 Cal skierg60 Powerclean 50/3530 Pushups60 Situps B. Postmetcon stab: EMOM6Min 1: 1-3 WallclimbMin 2: 8

A. High hang squat snatch5 x 3 50-70% 1RM snatch B. Squat snatch8 @ 70 %6 @ 80 %4 @ 85 %2 @ 90 %

A. Deadlift5×5@75-80%B. 4 Rounds for quality, TC 20 min8 Frontsquat @BW/0,75BW12 Romanian deadlift4 Squatclean4 PowercleanC. ParMetcon: For time TC12min1000m Row500m Skierg30 Devilspress 22,5/15kg30 Sync DB

A. TeknikHandstand/HS walk 15 min B. For quality TC: 20min12-9-6-3Weighted Pullup (så du klarar 3-4 reps/set)Strikt HSPUStrikt T2BDouble DB clean C. Metcon 1 (i team

Metcon: TC 50minAll löpning tillsammans (vikt på stången 60/42,5kg)500m Run60 Pushups30 GTOH60 KB Swing 24/1630 Thrusters500m Run60 Deadlift30 CTB Pullups60 Frontsquat30 Snatch500m Run60 Situps30 T2B60

A. 3 rounds for quality4 TGU8 Windmill12 Single arm KB front rack lunge B. Alt. EMOM421: Cal row2: Ropeclimb3: Boxjump4: Cal skierg5: Burpee6: Double KB