2 Rounds:

2 min on directly in 2 Min active recovery : 

6 Kipping pullups/Jumping Pullups

6 Hang C&J 2DB

6 Loaded Box Step over 2DB

2 Min rest: 

2 Rounds:

2 Rounds:

2 min on directly in 2 Min active recovery : 

6 TTB (leg raise)

4 Devils Press 2DB

6 Loaded Box Step up 2DB

2 Min rest: 

2 Rounds:

2 min on directly in 2 Min active recovery : 

6 Pushups/HSP

6 2DB Thruster

4 Box facing Burpee Box jump over

Heading

• Activity

Heading

• Activity

A) EMOM 6

1. Spiderman

2. Active A

3. Scorpion

B) EMOM 9

1. Full Saddle Stretch

2. Seated Straddle Stretch

3. Double Pigeon Stretch

C) EMOM 9

1. Bottom-Up KB FR Hold

2) Wallslides w/ Foamroller

3) DB Windmills

AMRAP 15:

40 sec on/20 sec off. Fortsett der du slapp før hvile.

10 Stick Sit-Ups (Pinne bak nakken)

20 Alternating Plank Walks

10 +10 Side Plank Knee to elbow

20 L-sit Leg lift pulses

10 Alligator rolls + tuck in hollow

Heading

• Activity

Heading

• Activity

00.00-15.00 AMRAP

6 BB Frontsquats

12 BB Bent over rows

30 sek rest

6 BB Hang clean

1 min rest

2min rest

17.00-32.00 AMRAP

2 Pullups (strict) + 1 each round

3 BB Power clean

3 BB Squat clean

6 BB Jerk

1 min rest

6 Rounds of: 

8 Boxjump (4 Each)

20 Deadlift (Every 5th) 

16 BOTB (Every 4th) Barfacing

10 Power Clean (5 Each) 

20 Wallball (10 Each)

12 Pullups (kipping/Jumping)

Time Cap 25

Directly in too! 

100 m sprints x 10

Directly in too! 

100 m sprints x 10

00.00-17.00

Deadlift 5 x 4 (+oppv.)

Pause

Pushpress 5 x 4 (+oppv.)

Pause

17.00-30.00

Paused Squats 8 x 3 (+oppv.)

Pause

Pullups 6-10 x 3 (+oppv.)

Pause

AMRAP 30.00-40.00

12 Bent over barbell rows

6 BB Hang squat clean

6 Planke m/kne og armrotasjon

2 Min work 1 Min rest

2 Min work 1 Min rest

2 Min work 1 Min rest

2 Min work 1 Min rest

2 Min Rest—-------------

1:30 Work 1 min rest

1:30 Work 1 min rest

1:30 Work 1 min rest

1:30 Work 1 min rest

2 Min Rest—-------------

1 Min Work 1 Min rest

1 Min Work 1 Min rest

1 Min Work 1 Min rest

1 Min Work 1 Min rest

2 Min Rest—-------------

30 Sec Work 1 Min rest

30 Sec Work 1 Min rest

30 Sec Work 1 Min rest

30 Sec Work 1 Min rest

Finish! Total 42 Min!

3 Rounds Of:

90 sec on 90 sec Min Off

8-10/10-12 Cal + 10-12 reps C&J rest of time Air Squat (Alt. DB)

1 Min reload the bar!

3 Rounds Of:

90 sec on 90 sec Off

8-10/10-12 Cal + 10-14 reps Power clean rest of time Alt V-ups (Alt. DB)

1 Min reload the bar

3 Rounds Of:

90 sec on 90 sec Off

8-10/10-12 Cal + 12-15 reps Deadlift rest of time BOTB (Alt. DB)

Team 35 min

1 Min ON 1 Min OFF!

9/12 Cal Rest of time 

Deadlift 50%  Reach 100!

1 Min On 1 Min Off!

30 DU/60 SU Rest of time 

Wallballs 100!

Directly into 

20-16-10

TTB

BPOTB

I Go, You Go 

10 Rounds of: 

100 M + 3 Cluster

Rest of Time: 

EMOM Each Round add + 2

1. 6 Wall walks

2. 12  Medball Situps 

3. 12  Powerclean

4. 12  DB Devilspress