Cardio 8 min

200 m

20 DU/40SU

20 Alt V-ups

2 min rest

15 min

8 Thrusters

8 Pullups

8 DB Snatch

8 Push ups

1 Min rest

3 Min rest

5 min

2-2-3-3-4-4……

Power Clean

BP OTB

Partner 1 jobber med del 1 mens partner 2 gjør ferdig 1 runde av del 2 før man bytter

200 Barfacing burpees

100 Deadlift

___________________________

8 TTB

8 HSP/Pushups

8 V-ups

8 DB Clean and jerk

8 Min AMRAP

4 Deadlift (Drop)

8 DB OH  lunges 

10 Vups

2 min rest

8 Min AMRAP

4 Deadlift (Drop)

8 DB OH  lunges 

10 Vups

2 min rest

Cardio OCR

Aktiv Pause Aktiv Pause Aktiv Bytte Totalt

Løpebane over boxer + dekk 1 min 15 sek 2 min 30 sek 3 min 2 min 08:45

Under hekk + ta på bar i rigg 1 min 15 sek 2 min 30 sek 3 min 2 min 08:45

Susecide Sprint 1 min 15 sek 2 min 30 sek 3 min 2 min 08:45

Heavy MB roll 1 min 15 sek 2 min 30 sek 3 min 2 min 08:45

Battle rope 1 min 15 sek 2 min 30 sek 3 min 2 min 08:45

43:45 min

EMOM 32

1. 15/12 Cal

2. 6 DB Devilspress

3. 15 TTB/Leg Raise/Knee Raise

4. 5 Wallwalks

5. 15/12 Cal

6. 15 Pullups

7. 10 DB Thrusters

8. REST

8 Min AMRAP

4 Deadlift (Drop)

8 DB OH  lunges 

10 Vups

2 min rest

8 Min AMRAP

4 Deadlift (Drop)

8 DB OH  lunges 

10 Vups

2 min rest

00.00 - 12.00 E2MOM

6-8 Power clean

6-8 Jerk

8 V-ups

12.00-13.00 rest

13.00-25.00: E2MOM

6+6 DB Squat snatch

6-8 Pullups

16 Standing plate side to side

25.00-26.00 rest

26.00-33.00 AMRAP 45/15 work/rest

5+5 Renegade rows

16 Jumping lunges

10 Rare delt flyes

00.00-17.00

- Knebøy m stopp 5 x 5 (+ oppv.)

Pause

- Pullups 5 x 5 (+oppv.)

Pause

17.00-30.00

- Box step up 8+8 x 3 (+ oppv.)

Pause

- BB Pushpress 6-8 x 3 (+oppv.)

Pause

30.00-40.00, 10 min AMRAP

8 Barbell roll out

12 Kettlebellswing

8 D-ball over shoulder

40 Min Amrap

1000 m run

4 Rope climb

30 Wallball

20 Devilspress

10 Plank Highfives