A:
4 sets of 5 reps Single leg Deadlift (on each leg!)
All sets should be moderate-heavy! Rest 1:30-2:00 between each set.

B:
4 sets of 6 reps Kneeling Single Arm DB Press (each arm!)
All sets should be moderate-heavy! Rest 1:30-2:00 between each set

C:
20min AMRAP of:
20 GHD Sit-ups (= Rx, Health= v-ups/sit-ups)
20 Hand Release Push- ups
200m run (or 200m row)


OLYMPIC WEIGHTLIFTING

A:
1+1 Snatch Pull + Hang Snatch
Go every 75 sec. for 8 sets

B:
EMOM 12
8 t’n’g power snatch
15 wall ball 20/14 lbs

2-4 min. Rest

EMOM 12
6 t’n’g squat snatch
16/12 cal. róður

Start with 60% +- 5 kg af 1 rep max power snatch


STRENGTH WOD

A:
5×6 Low Bar Back Squats
Go every 3 min.

B:
4 Rounds of:
14 DB Row on a bench
10-14 narrow stand squats
20sec hold top of Pull Up
12+12 Walking Lunges with two KB in Front Squats
30 sec L-Sit on a Pull Up Bar