Ke 4.3.

a) e2m x 5

• 5x pull up (negative/strict/weighted)
• find heavy 5 reps

b) e6m x 4 (1 min rest after every 6min set)

1.set

amrap 6

• 4 kb thruster @16/12kg
• 8 abmat situp
• 12 Du’s/24 Su’s

2. set

emom 6

• 0-5-0-10m afap

3. set

amrap 6

• 1 rope climb
• 5 bar over jump+bar under (bar @rack, knee height)

4. set

• row for 6 min
• 80-85% 1000m test row speed
• add little speed from prev week

Sykealue 3+-4 (1-5)