Vecka 10

Måndag

EMOM 10 min
1) 3 High box jumps
2) 30sec Flutterkicks

3 Rounds for time (Cap 16 min)
40 Wallballs
40 KB swings

Tisdag

EMOM 18 min
1) 2-4 ”Curtis P”-complex
2) 20-50 Double unders
3) 8-15 Push-ups

AMRAP 6 min
6 KB Snatch
6 Burpee to plate
6 Pistols

Onsdag

Teams of two, share anyhow
AMRAP 13 min
16m Handstand walk/24m Wheelbarrow
20 Toes to bar
24 DB Deadlift

Rest 3 min

AMRAP 13 min
16 Ball over shoulder
20 DB Push press
24m Broad jumps

Torsdag

EMOM 9 min
2 Hang power/squat snatch

3x AMRAP 3 min. Rest 3 min between
2-4-6-8-10…
CTB/Pull-ups
DB Thrusters

Fredag

E2M for 12 min
3 Strict HSPU + 6-10 V-ups + 3 strict HSPU

For time: (Cap 13 min)
1 Round of:
30 Wallballs
30 DB snatch
2 Rounds of:
15 HSPU
15 Box jump over
3 Rounds of:
8 1xDB Box step ups
8 Burpees

Lördag

In teams of two
AMRAP 24 min
21-15-9 Sync 1xKB Overhead/Front rack squat
40-40-40 Double unders (each)
Then,
2 Rounds of
50 Wallballs
25 Sync Ball to shoulder
Then,
30 Sync KB Snatch

Söndag

For time (Cap 30 min)
4 Rounds of
4 Power clean
4 Front squats
4 Shoulder to overhead
Rest 3 min
21-15-9
Burpee box jump
Toes to bar
Rest 3 min
5 Rounds of
26 DB Lunges
5 BMU/7 CTB / 9 Pull-ups

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