LEVEL 1:

For time – 4 runder (2 runder hver)

• 200/150 m Row

• 8 Alternating Dumbbell Snatch (15/10 kg)

• 8 lateral burpee over DB

🕒 Time Cap: 10 minutter
💥 Rullerende format: partner 1 gjør én full runde, partner 2 gjør neste.

LEVEL 2:

For time – 4 runder (2 runder hver)

• 200/150 m Row

• 10 Alternating Dumbbell Snatch (22,5/15 kg)

• 8 lateral burpee over DB

🕒 Time Cap: 12 minutter
💥 Veksle etter hver runde  i byttebox– 2hver.

LEVEL 1:

6 min Time Cap – Tyngst mulig total på 3 forsøk hver

• 1 Deadlift

• 1 clean

• 1 front squat

LEVEL 2:

7 min Time Cap – TYNGST MULIG total på 3 forsøk hver

• 1 Clean

• 1 Hang Clean

• 1 Front Squat

• 1 Shoulder to Overhead

LEVEL 1:

For time – 15 min Time Cap

• 100 Single Unders

• 60 Wall Balls (6/4 kg)

• 40 Plate Ground To Overhead (15/10 kg)

• 30 Burpees To Plate

• 20 Knee Raises EACH (kne opp til ca. 90 grader)

🔥 Del antall repetisjoner fritt mellom partnerne – begge må gjøre 20 Knee Raises hver.

LEVEL 2:

For time – 15 min Time Cap

• 100 crossovers

• 80 Wall Balls (9/6 kg – standard mål)

• 40 Power Cleans (50/35 kg)

• 40 Toes To Bar

• 20 bar facing burpee

🔥 Del antall repetisjoner fritt mellom partnerne.

LEVEL 1:

Synkron INTENSITY – Timecap 10 minutter

For time.

• 21 Sync Air Squat (sync in bottom and top)

• 21 Sync Abmat situps (sync with hands infront of feet)

• 21 cleans 40/25kg (SPLIT AS NEEDED)

• 21 Sync box step up (sync at top with knees extended and hip locked out)

LEVEL 2:

Synkron INTENSITY – Timecap 12 minutter

 2 rounds For time – begge jobber samtidig.

• 21 Sync air squat ( bottom and top)

• 21 Sync push ups ( sync at top)

• 21 Hang Power Cleans (50/35 kg) (SPLIT AS NEEDED)

• 21 Sync box jump overs ( sync on top of box)