Hampus Olander

08.00-08.50 (Timecap: 50min)

Complete 40 or as many 200 meter rounds as possible with a 20/15 kg plate overhead with straight arms. Complete 3/2 wall climbs against a tree after each round. Plate cant touch the ground at any time, rest while standing still and holding plate.

08.50 - 09.00 REST

REST

09.00-09-40 (Timecap 40 min)

Buyin 1 lap around "spikön"( all 3 together! ) into:

P1: 21-15-9 Pullups - Burpees into:

P2: 15-12-9 C2B - Burpees into:

P3: 9-7-4 Bar MU - Burpees into:

P1: 50 burpees into:

P2: 50 burpees into:

P3: 50 burpees into:

Buyout 50 HSPU (all 3)

09.40-09.45 REST

REST

09.45-09.50 (Timecap: 5min)

5 min to establish 1 squat clean at maximum weight, only 2 attempts per person

09.50-10.00 REST

REST

10.00-10.50 (Timecap: 50min)

100 rounds of "Macho man" @ 50/35kg.

3 Power cleans

3 Front squats

3 Push jerks

10.50-11.00 REST

REST

11.00-11.55 (Timecap: 55 min)

1000 lunges in "B-hallen"

11.55-12.20 REST

REST

12.20-13.20 (Timecap 60 min)

1000 situps + 1000 KB swings 24/16kg 2 people can work at the same time, 1 rest

13.20-13.30 REST

REST

13.30-14.00 (Timecap: 30 min)

7 rounds of:

50 wb

5 deadlift @ 100/70 kg

14.00-14.05 REST

REST

14.05-14.20

AMRAP 15

50 thrusters 40/30kg

50 pullups

25 thrusters 40/30kg

25 C2B

10 thrusters 40/30kg

AMRAP MU/C2B

14.20 - 14.25 REST

REST

14.25-14.30

2 must stand against the wall at all times, 1 rest (Switch must be overlapping)

14.30-14.40 REST

REST

14.40-14.50 (Timecap 10min)

100 power snatch for time @ 40/30kg

14.50 - 15.05 REST

REST

15.05-15.35 (Timecap 30 min)

50 burpees while 1 stand in OHS pause hold 40/30kg

100 TTB

100 Push-ups

100 HSPU

100 Air squats

50 burpees while 1 stand in OHS pause hold 40/30kg

15.35-15.40 REST

REST

15.40 - 16.00

Run 1.6km