Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E90s x 8 sets ;AHAFA
5 Deadlift + 3 Cleans + 1 Jerk (anyhow)
*never let go of the bar untill you have finished all lifts
B. AMRAP 15 min @your best technical effort
10 Alt DB Snatch @ca. 22/14kg
15 Wall Balls 9/6kg to 3.05/2.75m
10 Toes to bar
35 Double-unders / 60 Single-unders
Þrek101
Metcon (No Measure)
A. Alt EMOM 15 min
6 Dbl KB deadlift to 4 clean to 2/2 lunges with KB in rack
30sek all out bike
6/6 Single leg cross body KB RDL
B. Alt EMOM 16
6-8 Offset single arm ring push ups
6/6 Single leg knee to elbow
4-6 Behind the neck pull ups
6/6 Dbl KB racked russian box step ups (one leg on the box, step up and lift the knee high)