Vecka 11

Måndag

EMOM 10 min
1) 5-10 Pull-ups
2) 5-10 V-ups

AMRAP 15 min
20 DB Snatch
15 Box jump over
10 Chest to bar/Pull-ups

Tisdag

In 10 min do 5 sets of Deadlifts
Set 1: 10 reps
Set 2: 8 reps
Sets 3-5: 6 reps

AMRAP 5 min
50 Double unders
4 Ball over shoulder
3 Ball squats

Rest 2 min

AMRAP 5 min
3 Ball squats
4 Ball over shoulder
50 Double unders

Onsdag

In teams of two
AMRAP 25 min
4 Rounds of
20 Sync 1-arm DB Clean and jerk
10 Toes to bar

3 Rounds of
7 Sync DB Thrusters
7 Sync Burpees over DB
7 Sync DB Snatch

2 Rounds of
15 Box jump over
5 Strict pull-ups

Torsdag

EMOM 18 min
1) 1-3 Wall walks
2) 30s L-sit
3) 4-8 Strict ring dips

EMOM 6 min
5-10 Thrusters + 5-10 Toes to bar

Fredag

In 10 min
Work on weakness

Open 19.4
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 as well.  Rest today if you are doing it tomorrow.

Lördag

In teams of two, share anyhow
AMRAP 8 min
10 Devilpress
20 DB Box step-ups

Rest 2 min

AMRAP 8 min
10 DB Thrusters
20 Burpee box jump

Rest 2 min

AMRAP 8 min
10 2xDB Power cleans
20 Box jump

Söndag

”14.1”
AMRAP 10 min
30 DU
15 Power snatch

”15.4”
AMRAP 8 min
3-6-9-12-15-18-21-24-27… Handstand push-ups
3-3-3-6-6-6-9-9-9-12-12… Power clean

”13.2”
AMRAP 10 min
5 STOH
10 Deadlift
15 Box jump

(No rest between workouts)

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