A:For Time
Buy In: 200 DU
18-15-12-9-6-3
Deadlifts (35/52,5Kg)
Air Squats
Push-Ups

A:Ring pushups 5 x 6 @ 3231
Between sets chin over bar hold

B:8 Min AMRAP
10 Wallballs
10 V-ups
30 DU

A:Squatcleans
5-5-5 3-3-3 1-1-1
Bygg till dagens tyngsta

B:7min AMRAP
10 Powercleans 35/50kg
80m löpning

A:Strict/weighted Pullups
5-5-5 3-3-3 1-1-1

B:Helen 3RFT
400m run
21KB-swings (24/32Kg)
12 pullups

A:AMRAP in 20 minutes
2 Wall Walks
20 Alternating Dumbbell Snatches (15/22,5 Kg)
24 Air Squats

A:With a friend
25min AMRAP
20 Powercleans 42,5/60kg
20 STOH 42,5/60kg
20 Jumping squats
20 KB-svingar 24/32kg
Split work anyhow

A:Handstand hold 5×45 seconds (accumulate 3:45)
Between sets 3 max height jumps (to target)

B:15min AMRAP
30 Wallballs
15 pushups
30 Boxjumps

A:Push Press
5-5-5 3-3-3 1-1-1
Build to the day’s heaviest lift
Super set with 10 plank walks

B:10..1
Burpees
Medball cleans

A:5 rounds (not for time)
Single Leg glute bridges 8/leg
16 situps

B:5 rounds
200m run
12 dumbell clean and jerks (15/22,5Kg)

A:Seated DB Press
L sit practice
(optional russian dips, introduction)


B:6 rounds
xx pushups
plank (0:45)
xx ring rows