WOD 4?8 Back squats @ 70% = 105kg + ?The chief? - 16r 5 rounds: 3min amrap: 3 Power clean 60kg rx 6 push ups 9 squats 1min vila mellan varje rond

A: C&J 5?3 @70% = 60kg B:WOD Front squat 3?12 @55% = 70kg + 3 rft: - 18:18 500m row 10 snatch 35kg rx 12 box jumps sc 40cm låda

WPU-5-5-5-5-5 sc: RR-grönt band-blått band-rött band-utan band + 15min amrap: 5+15 5 HSPU sc:en kudde 10 Pistols sc: låda 15 TTB/ hanging knee raises sc: 5TTB+10 hanging knee raise

3x45 sec all out row for cal 3min vila mellan varje intervall 12min vila 3x45 sec all out row for cal 3min vila mellan varje intervall 19-19-19-19-20-19=115 kcal

WOD 3 rounds: 30 sec support in rings, 30sec rest 30sec hollow hold, 30sec rest 30 sec Hand stand hold, 30 sec rest 30 sec table hold, 30sec rest + 8min emom: Odd: 5x Ring rows tempo 3111 (sc; rx- Strict chin ups) Even: 8x push ups tempo 3111 3min rest: 8min emom: odd: Renegade rows x8 @15-20-20-25kg Even: 15 hollow rocks

OLY & Styrka(Utförs på egenhand innan passet) 1 RM C&J @85kg (pr) 15min rest 1 RM Front squat @122,5kg (pr) WOD (hälsa) 10min emom: Odd: 8 stationary dips Even: 30 mountain climbers - sc (rx: 30 DU)

1 RM Snatch @50kg 15min rest 1 RM Back squat @150kg (pr) + 4x500m row - 1:44 - 1:42 - 1:40 - 1:47 * 3minuter vila mellan varje interval Målet är att öka farten för varje interval 25 Burpees straff om snitt tempot sänks någon av intervallerna

Partner WOD: For time: - 11:10 Row 5km (2500m) * Vid varje byte gör båda 5 burpees, 10 push ups, 15 squats

Back squat 5@110kg - 5@112,5kg - 5@115kg - 5@117,5kg - 5@120kg tempo 30?1 + Partner WOD For time: - 8:53 54 (27) Dumbbell Thrusters @20kg rx 54 (27) RKB (DB) Swings - @32,5kg (rx 32kg) 54 Strict Pull Ups sc: grönt band

Max distance broad jump + 6rft: - 9:53 60kg (sc - rx:70kg) Hang Power Clean ? 4 Reps 60kg (sc - rx:70kg) Split Jerk ? 4 Reps (alternera fot) Broad Jump ? 4 Reps Vila 45 Sek