Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. Diane

21-15-9

Deadlift 100/70

HSPU

8 minute Time Cap

Scale down to lighter deadlifts and push press or box hspu

B. ALT EMOM x 16min

B1. 10 Sitting Double DB/KB strict press

B2. 40 sec Farmers carry

B3. 15-20 Toe Touches (with DB optional)

B4. 40 sec Row

Þrek101

Metcon (No Measure)

A. Friday Sweat!

4 Rounds for time:

40 Cal AirBike

30 Alt DB Snatch (AHAFA)

20 Goblet Squat (AHAFA)

10/10 KB Shoulder to overhead @same weight as in goblet squats

Time Cap 34 min.

If you finish within the 34 minute mark – you bike for as many calories as possible up to the 34 min mark.

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