M.E. Upper body 12.02.11.

Strength:
Push press 3-3-3-1-1-1-1: 60,65,70,80,85,90,95kg

WOD: Hero WOD day
"Hansen" (Not RX'd, swing scaled to 24 from 32kg)
5 rounds
- 30 KB Swing 24kg
- 30 Burpee
- 30 GH Situp
38'55"

M.E. Upper body 12.02.04.

Strength:
Push Press: 3x5, 3x3: 50, 60, 65, 70, 75, 82,5kg

WOD#1: "Rahoi"
12 min AMRAP of
- 12 Box jump
- 6 Thruster 40kg
- 6 Bar-facing burpee
6 rounds
WOD demo from crossfit.com

WOD#2:
3 rounds for time:
- 10 Deadlift 120kg
- 50 Double unders
13'40"
WOD demo from crossfit.com