4 Min Timecap 1 min brake x 2

(15) 20 rep Thrusters (unbroken)

(5)10 BOTB

400-500 M

4 min Timecap 1 min brake x 2

(15) 20 Power Clean (unbroken)

30 DU/SU

400-500 M

4 Min Timecap 1 min brake x 2

(14) 20 Front Lunges (unbroken)

(tuck up) 15 V-ups

400-500 m

Team of 4 2+2

8 Rounds

16 Cal Assult bike

10 Pushups

10 Kipping pullups/jumping/Ring Pullups

10 Box Jump over

8 Rounds

16 Cal Ski

10 TTB

10 2DB Cluster

10 V ups

6 Rounds

16 Cal Assult or Ski

10 2DB Snatch

10 Burpee Box jump over

10 Butterfly Situps

Buy In 2000 M (trekning av coach)

Directly in to AMRAP:  (Min 4-8-12-16-20-24-28 do 10 Burpees) 

20 Loaded Box Step up

20 TTB

20 DB Thrusters

20 Alt-Vups

20 DB Lunges

20 Push ups Release

Time 30 Min!

2 min – 30 sekp- 1.5 min- 30 sekp- 1 min                aktiv hvile 2 min   x5

1. Burpee to pullup (Hang)

2. Farmers walk

3. Run over Boxes ( valgfritt med vest)

4. Weighted lunges

5. Row

00.00-20.00

- Heavy Squats 4 x 5 (+ oppv.)

Pause

- Pullups strict 4-6 x 5 (+oppv.)

Pause

EMOM 21.00-40.00

6 BB Squat clean (last round: + HHH)

6-12 Pushups

10 SA OH DB backwards lunges

10 SA OH DB backwards lunges

30 sec HHH

60 sec Rear delt flyes + Y + rotation

Team of two:

8 min Amrap

300 M

40 DU/80 SU

6 x Complex (2 x Power clean 2 x Jerk)

2 Min Rest

8 Min Amrap

20 2DB Hang C&J

10 Burpee

6 x Complex (2 x Power clean 2 x jerk)

2 min rest

8 min Amrap

300 M

20 2DB Deadlift

6 x Complex (2 x Power clean 2 x jerk)

00.00-15.00 E3MOM (5 rounds)

5 Heavy DL (slow)

12-15 BB Push press

16.00-24.00 E2MOM (4 rounds)

6 Pullups (strict)

10 BB OH Squats

Plank rest of time

24.00-34.00 45work/15rest

Devils press alt.

Row/Ski

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A)
P1: Banded 7’s
P2: 10 PVC hamstring pulses + 10 squat to stand + reach

B)
EMOM 8
1: Standing Straddle
2: Couch Stretch
3: Couch Stretch
4: Butterfly Stretch

C) EMOM 12
1: Prone Angels
2: Banded BTN Press
3: Kneeling rotation + press
4: Active Bully Stretch

CORE
2 Rounds, TC 15
*30 sec rest between each movement
30 Medball sit ups
30 Flutter Kicks
30 Arch Pulses
30 Hollow Rocks
30 Russian Twist

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