25 Min  (PERFORMANCE)

Deadlift Ladder (RIR2)

1000 M 10 Rep Deadlift 70%

800 M 8 Rep Deadlift 75%

600 M 6 Rep Deadlift 80%

400 M 4 Rep Deadlift 85%

200 M 2 Rep Deadlift 90%

Time Cap:  15 Min.

Rest of time!

3 Rounds Of:

8 Burpee Over The Bar

8 DB Snatch

3 Rounds Of:

8 Alt V-Ups

8 DB Lunges

3 Rounds Of:

8 TTB/Knee raise

8 BPTT

25 Min (FITNESS)

Deadlift Ladder (RIR4)

400 M 10 Rep Deadlift 65%

400 M 8 Rep Deadlift 70%

400 M 6 Rep Deadlift 75%

400 M 4 Rep Deadlift 80%

400 M 2 Rep Deadlift 85%

Time Cap:  15 Min.

Rest of time

2 Rounds Of

8 Burpee Over The Bar

8 DB Snatch

2 Rounds Of

8 Alt V-Ups

8 DB Lunges

2 Rounds Of

8 TTB/Knee raise

8 BPTT

Team 40 (1 min on-1 min off)

• 80 Cal

80 2DB Hang Power snatch

80 V-ups

40 Box Jump

• 80 Cal

80 2DB Hang C&J

80 Butterfly Situps

40 2DB Step up

• 80 Cal

80 2DB Lunges

80 Alt V-ups

40 2DB Devils Press

MIXED MODAL

10 Min Amrap

20 DU/40 SU

12 2DB Clean

9 TTB/KTE/Knee Raise

6 2DB Def. Pushups

3 BPTT

3 min rest

MIXED MODAL

10 Min Amrap

200M

12 V-Ups

9 GTO

6 BPOTB

3 HSP/Pike

00.00 - 15.00

- Markløft 4 sek ned 5-7 x 3 (+ oppv.)

- Pause

- Skulderpress/Benkpress 5-7 x 3 (+ oppv.)

- Pause

15.00-17.00 Gjøre klar til neste bolk

17.00-30.00

- Knebøy m/2 sek stopp 6-10 x 3 (+oppv.)

- Pause

- Pullups 6-10 x 3 (+oppv.)

- Pause

30.00-32.00 Gjøre klar til siste bolk

32.00-40.00

- Boks step up 8-10 + 8-10

- Omvendt kroppsroing 8-10

- Roll out barbell 5-10

E2MOM for 10 min

Build up to heavy 3 rep Front Squat. 

(Last Squat 1 RIR)

(Partn. 1 Start at m 0, Partn. 2 starts at m 1)

3 Min Rest

20 Min Team Add on!

8-10-12-14-

Front squat (Heavy 60-70%)

BPOTB

KB Hang C&J

Kettlebell Swing (Russian)

Cal

00.00-08.00 EMOM (4 rounds)

- 10 Hang clean (barbell)

- 10 push ups

08.00-09.00 rest

09.00-17.00 EMOM (4 rounds)

- 16 Backwards lunges (alt.)

- 12 bent over barbell rows

17.00-18.00 rest

18.00-24.00 EMOM (3 rounds)

- 4+4 Devil´s press

- 6+6 Dynamic plank w/leglift

24.00-25.00 rest

25.00-30.00 AMRAP

- 16 DB squat snatch

- 80 SU/ 40 DU

1 over under with weight

3-2-1 15 sek pause mellom hver

2 min seriepause 

2 Skierg

1-2-3 15 sek pause mellom hver

2 min pause

3 Assaultbike

3-2-1 15 sek pause mellom hver 

2 min pause 

4 Row

1-2-3 15 sek pause  mellom hver

2 minutt pause

5 Assault run

3-2-1 15 sek pause