Warm up

2 rounds

5 x Scapula pull ups 
5 x Walkouts
5 x Jefferson curl w. KB (light weight)

A) Pull ups

4 sets of 8 reps pull ups

Rest 1-2 min between sets.

Comment: Use a band if you are challenged. If you are not challenged enough then add weight.

B) Deadlift

6 sets of 3 reps Deadlift

Rest 2 min between sets

Comment: Do some warm up sets before the 6 sets and find a weight with RIR 2. RIR= Reps in reserve (performed with a weight where you can do 2 more reps before failure).

c) WOD

For time: 10-1 reps

Cal Assault bike
Shuttle runs
KB Clean & Jerk @12/16 Intermediate: @20/24 RX: @24/32

TC: 18

Comment: 1 shuttle run = 2 x 7,5 m. Touch the ground at every turn.
Do 10 reps of each exercise, then 9, 8,7.... And all the way down to 1 rep. 

d) Pump Work

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