A.
EMOM 5min
Front Squat
Set 1 – 2 reps @ 60% av 1-RM Front Squat
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%
Vila 1 min
Var 90s – 6set – 9min
Set 6 – 85% x 1 rep
Set 7 – 85% x 1 rep
Set 8 – 85-90% x 1 rep
Set 9 – 90+% x 1 rep
Set 10 – 90+% x 1 rep
Set 11 – 90+% x 1 rep
B.
På tid – Time Cap 15min
Cash-In
30 Burpees over Bar
21 – 15 – 9
Thrusters 50/35kg
Toes to Bar
