Pre WOD:

Front Squat:
4 set: 3 Front Squats
85%

– Adjust weight to 2 rep in reserve

WOD:

Option 1: (Norwegian Boxes)

3 RUNDER:
10 reps. Thruster 45/30kg
12 reps. Toes to bar
24 reps. Double Under

3 RUNDER:
10 reps. Thruster 45/30kg
10 reps. Chest to bar
24 reps. Double Under
–tidsgrense 10 min–

3 RUNDER:
10 reps. Thruster 45/30kg
8 reps. Bar Muscle Up
24 reps. Double Under
-tidsgrense 15 min-

 

Option 2: (International Boxes)

A, Deadlift: 4 set*3 Deadlifts 80%+

B, Open Prep Amraps
6 min Amrap:
6 CTB Pull Up
8 Thrusters 40/30 kg
Rest 2 min
6 min Amrap:
6 Bar Facing Burpees
8 Power Snatches 40/30 kg

Post WOD:

Corework 1A
3-5 Sets:
11/11 Single Leg Strict Toes to Bar
25 GHD Sit Ups
30/30 Side Plank