A. EMOM X 10 min: (AHAFA)
A1. 2-3 Power Clean
A2. 1 Squat Clean + 2 Jerk (Anyhow)

B. AMRAP x 16 min @YBTE
7 Box Jumps (Step Down)
6 Power Clean (ca. 50/35kg)
5 PullUps/ Bent over barbell Row
4 Shoulder to Overhead
3 Lateral Burpees over Bar

*Rest 1 minute after each round

**Fyrsta umferð byrjar á fyrstu æfingu og unnið niður æfingalistann. Næsta umferð byrjar á neðstu æfingunni og unnið er upp æfingastigann.

A. AMRAP 28 min @YBTE
300/250m  Row
2 Rounds:
12 Gorilla Row
14 (7/7) Dynamic Side Plank
16 Plate Jumps
300/250m Row
2 Rounds:
12 Russian Swings
14 Alt. Forward Lunges (w. plate overhead or Kb in goblet hold)
16 Heel Taps

A. E2.5M x 4 Sets
4 Pause BB. Bench Press @75% of 1RM (2 Sec Pause at Bottom Position)
+ 5/5 Heavy DB. Row Against Support

B. Alt. EMOM x 16 Min
B1. 10 Dbl. DB/KB Z-Press
B2. 20 Toe Touches
B3. 10 BB. Bent Over Row
B4. 20 Sec/20 Sec Copenhagen Plank