181213

TORSDAG

STRENGHT
Take 10 min to warm up to starting weight, then

Front Squats
1×5 65%
1×5 70%
1×5 75%
1×5 80%
1×5 85%

METCON
0-3 min, 3 rounds of

– 3 Pull-ups
– 5 Thrusters 30/20kg
– 3-5 min, 2 rounds of
– 5 Pull-ups
– 7 Thrusters 40/28kg

5-6 min, 1 round of

– 7 Pull-ups
– 9 Thrusters 50/38kg

Score= Time banked through the rounds

L1: 40/28-50/38-60/43kg, chest to bar
L2: RX
L3: 20/15-25/18-30/20kg, knee banded pull up
L4: 20/15kg, ring row