Vecka 10

Måndag

AMRAP 25 min, in teams of two, (P1 one round, then P2 one round etc)
20 DB Squats
10 HSPU
then,
20 Wallballs
10 Toes to bar
then,
20 Medball clean
10 Burpee over medball

Tisdag

21-15-9 (Cap 6 min)
Deadlifts
Box jump over

EMOM 18 min
1) 8 DB Rows R-arm
2) 20-40s Handstand
3) 8 DB Rows L-arm
4) 20-40s Plank
5) 2-6 Strict pull-ups
6) 20-40s L-hang

Onsdag

EMOM 12 min
1) 8 Overhead lunges (Barbell/DB/KB)
2) 8-16 Push-ups

For time (Cap 11 min)
2 Rounds
10 Snatch
12 Bar facing burpees
2 Rounds
10 Snatch (lighter weight)
12 Bar facing burpees

Torsdag

00:00-05:00 Find 1RM clean
05:00-06:00 Rest
06:00-13:00 AMRAP
21 Pull-ups
15 Thrusters
15 Chest to bar
15 Thrusters
9 Bar-MU
15 Thrusters
13:00-18:00 Rest
18:00-24:00 AMRAP
2-4-6-8…
Sumo deadlift high pull/Clean high pull
Shoulder to overhead

Fredag

Open 19.3
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.  Rest today if you are doing it tomorrow.

Lördag

In teams of two

AMRAP 28 min , share anyhow*
20 Pistols
30 KB Snatch
40 Goblet squats
50 KB Clean and jerk (1-arm)
60 Jumping lunges
70 KB High swing
*(10 burpee over partner after each movement)

Söndag

6 min work on weakness

AMRAP 20 min
8 Overhead/Front racked lunges
8 Burpees over bar
8 Overhead/Front racked lunges
8 Chest to bar/Pull-ups

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