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Mobility 20 min

In 12 min, 2 rounds:

10 Jefferson Curls w/ KB on box

1 min Lizard Pose right

1 min Lizard Pose left

20 PVC Hamstring pulses

1 min Pigeon Pose on Box right

1 min Pigeon Pose on Box left

EMOM 9 (3 rounds)

Prone Angel + Y + W

L-Sit against wall

PVC Front rack/Lat stretch on box

Core and shoulder pump 24 min

3 min on – 1 min off x 6

Alternate between:

20 Russian Twist

20 Leg lift over plate

20 Plate Sit Ups

20 Flutter Kicks

20 + 20 m Waiters Carry

20 Banded Face Pulls

20 Banded Pull Down

20 Banded Pull ApartKe det går

0 - 8 Min

Part A: STARTER 60-70% Effort 

E2MOM (4 Rounds)

5 reps 50-60% Deadlift

5 Burpee over the bar

9/12 Cal

2 MIN Reloading the bar

10- 28 min

Part B: MAIN COURSE 

EMOM+AMRAP  (3 Rounds)

Min 0-1: 

3 Heavy Deadlift (80% av 1 RM or 1-2 RIR)

Min 1-5 

8 TTB/Leg Raise (Focus on full movement TTB)

8  Singel Arm OH Lunges

8  Butterfly Situps

Min 5-6

PART C: DESSERT

2 Min Cooldown on Cardio

TEAM 40 MIN

1200 M

30 Wall Walks

30 Overhead Squat 

2 Rope Climb

1000 M

40 Shoulder to overhead (any how)

40 Box Facing Burpee Box Jump Overs

3 Rope Climb

800 M

50 Back Squat

50 Box Jump Over

4 Rope Climb

600 M

60 Deadlift

60 Butterfly Situps

5 Rope Climb

400 M

10 min Max reps

Min:

0-2 Push ups/HSP

2-3 REST

3-5 DU/SU

5-6 REST

6-8 Alt V-Ups

8-10 REST

Run/Ski/Row

Min 10-30

2 Rounds Each

Partner A: 400/500 m

Partner B: 5 Heavy Front Squat

2 Rounds Each: 

Partner A:400 /500 m

Partner B: 3 Heavy Clusters

Rest of time: Deload bar

Amrap: Sprint out the time

10 GTO

10 BPOTB

10 Front racked lunges

00.00-17.00

- Squats 5 x 4 (+ oppv.)

Pause

- Pullups 5 sec exentric 4-6 x 4 (+oppv.)

Pause

17.00-30.00

- Deadlift 5 sec exentric 6-8 x 3 (+ oppv.)

Pause

- Ring dips 6-8 x 3 (+oppv.)

Pause

AMRAP 30.00-40.00

20 Steps Walking lunges 2DB  

10 Lying legraise side to side

10 BB Power cleans

12 min AMRAP:

1 BB Deadlift (slow)

1 BB Power Hang Clean

1 BB Power Clean

1 BB Squat Clean

5 BB Front squats

1 min REST

2 Min rest

14.00-24.00 10 min EMOM

-10 BB Bent over rows

-10 Push ups

-20 Kettlebellswing

-10 Inch worm

-10+10 SA DB Shoulderpress

1 min rest

AMRAP 25.00-30.00:

1,2 ,3 rep… etc.

Strict pullup 

Burpee

Wallball

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Run 3-2-1 20 sek pause cal: H40-30-20 M(35-25-15)L(30-20-10)

Pause 2 min active

Bike 3-2-1 20 sek pause cal: 40-30-20M(35-25-15)L(30-20-10)

Pause 2 min active

Skierg 3-2-1 20 sek pause cal: 40-30-20M(35-25-15)L(30-20-10)

Pause 2 min active

Row 3-2-1 20 sek pause cal: 40-30-20M(35-25-15)L(30-20-10)

Emom: 2 Rounds

1. 9/12 cal

2. 16 Front racked splitt squat (only barbell)

3. 10-14 Butterfly situps

4. 14-20 Striktpress/Pushpress (only barbell

2 min rest. 

3 Rounds: 

2 Min on 1. Min off

2 x Bear Complex

8 Burpees OTB

All out: DU/SU

1 Min Transition

3 Rounds:

2 Min on 1 Min Off

2 x 2DB Complex (Cluster+Hang Snatch+Devilspress)

8 V-Ups

All out: Box jump over