Wod

EMOM24
1. 6-8 devilspress (2x15/10)
2. 4-6 pullups + 4-6 burpees
3. 12-15 wallballs

Core Complex

5-10 of each
Hollow Rocks
V-Ups
Tuck-Ups
Hollow Hold

Stabi. Circle

Rope Climbs

Individual Progression

Push Up Variations

Individual Progression

Deadlift

Every 2:30 for 5 sets:

3 deadlifts from floor
- start at RPE 8 and finish at RPE 9-10 -

(New setup after each rep)

Upper body strength

3 sets of:
6-10 single arm DB-press (each side)
@ RPE 9 for all sets
rest 90sec.

WOD

9min AMRAP of:
6 C2B
9 Push ups
12 alt. FR rev. lunges (2x22,5/15kg)

Jerk complex

7 sets
1 jerk dip squat (2s pause)
2 pushjerks (2s pause)
3 splitjerks (2s pause)

Build up with focus on speed and positions

Strength

Emom12
1. 40s pendlay row
2. 30s double kb bottom up walk (slow)
3. 20s double kb bottom bounces

Row and Run

Every 5 min for 35 min

500 m Row
400 m Run

Sandbag Technique

Work on Sandbag Clean and Lunge technique specifically.
Work up to Cycle weights properly.

Storngmen Cycle

10 Rounds of: 1min on/ 1min off

1. Heavy DB Snatch
2. Sandbag Cleans
3. Single DB OH-Carry
4. Sandbag Walking Lunges
5. DB Suitcase Carry

Teams of 2; Rotate through