Vecka 11

Måndag

EMOM 10 min
A) 4-8 HSPU/Push-ups
B) 10 Reverse lunges

AMRAP 15 min
20 DB snatch
15 Box jump over
10 Pull-ups

Tisdag

In 18 min
5-5-5-5-5 Back squat
3-3-3-3 Strict press

AMRAP 7 min
30 DU
15 Wallballs

Onsdag

EMOM 14 min
A) 4-8 Pull-ups/Toes to bar
B) 3-5 Box jumps

AMRAP 8 min
3-6-9..
Clean
Push-ups/HSPU

Torsdag

3 Rounds of
AMRAP 4 min
Calories on the rower

rest 1 min

AMRAP 4 min
5-6-7-8..
DB Thrusters
Hanging knee raises
Burpees

rest 1 min

Fredag

In 15 min
Work on weakness

Open 19.4 scaled
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.

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