Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E5M x 5-6 sets @high effort!

15/12 Cal Row + 30 Double-unders / 50 Single-unders + 10 AtlasBall over shoulder ;AHAFA + 4 set of: 3 Sprawls + 6 WallBalls 9/6kg to 3.05/2.75m

Þrek101

Metcon (No Measure)

Chipper, All three chippers have 8 min time cap

Rest 2 min between

A.

100 Run in place Jump rope – 10 Burpees

90 Run in place Jump rope – 9 Burpees



10 SU – 1 Burpees

B.

12 Strict HSPU* + 60 Air squats

10 Strict HSPU + 50 Air squats

8 Strict HSPU + 40 Air squats

* Scale on boxes or with Dbl. Kb. Strict Press

C.

12 Russian KB swing + 2 Pull ups

10 Russian KB swing + 3 Pull ups

8 Russian KB swing + 4 Pull ups

6 Russian KB swing + 5 Pull ups

4 Russian KB swing + 6 Pull ups

2 Russian KB swing + 7 Pull ups

*Moderate weight for the KB

Athugasemdir

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