Pre WOD:

Murphprogression 1
EMOM 16:
1, 5-10 Pull-ups
2, 5-15 Push-ups

Choose a number where you easily can get thru the EMOM. We want to collect volume week by week without affecting the rest of todays training to much


A1: Power Clean 5 set *3 rep at 75% 1RM
A2: Clean Pull 3 set*3 rep at 110%

B, For time:
1-2-3-4-5-6-7-8-9-10 reps of:
Power Clean 50/35 kg
Lateral Burpees
– Directly followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift 50/35 kg
Abmat Sit Ups
Cap 13 min

Post WOD:

5 set*5 rep + Strict Handstand Push ups

– Rest exactly 2 min between sets
– 5 rep on first 4 set. Max rep on last set
– Adjust height on the HSPU to something where you´re able to do between 7-9 reps on last set