Styrke:

E3mom12

10 Back squat

@60-65%

Wod:

4RFT

20/15cal Ro

20 Burpees over roer

—

TC: 16min

Styrke/skill:

E2mom10

3 Push press 

2 Jerks

@AHAFA

Wod:

3RFT

15 Clean & jerks

12/9cal Ski

9 Box jump overs

—

@rx 60/40kg – sc 40/25kg

TC: 12min

Wod:
A)

Amrap3

15 Air squats

10 Push ups

10 Reverse lunges

X6

*1min pause mellem hver amrap

B)

3RFQ

15 Banded tricep extensions

20 Rus. twists

A)

E90sf12m

2 Clean pulls

2 High hang cleans 

B)

E2mom16

1 Clean pull

1 Hang power clean

2 Front squats

@ 75-80%

C)

E2mom8

3 BTN split jerks

@70-75%

D)

E2mom6

3 Snatch dødløft

@95-105%

Skill:

Pull ups

Wod:
A)

1-10

Dødløft

Pull ups

Burpees

—

@rx 100/70kg – sc 50/35kg

TC: 14min

B)

15 Banded face pulls

15 Barbell curls

Skill:

Kettlebell snatch

Wod:
20-16-12-8

Kb-snatch

Kb-floor press

Kb-Goblet squat

Ab-mat situps

—

@rx 2×24/16kg – sc 20/12kg

TC: 20min