Vecka 11

Måndag

EMOM 8 min
3 Push press

3 RFT (Cap 16 min)
20 HSPU
20 Box jump over
20 Burpee
Cash out:
60 1xDB Lunges

Tisdag

EMOM for 14 min
1) 3 Back squats
2) 20-30 sec Hollow rocks/holds

AMRAP 10 min
8 Toes to bar
12 1-arm DB Hang clean and jerk

Onsdag

In teams of two (share anyhow)
AMRAP 7 min
24 KB Swing
24 Goblet squat
Rest 2 min
AMRAP 7 min
24 DB Deadlift
24 Push-ups
Rest 2 min
AMRAP 7 min
24 Double unders (each)
24 Pull-ups

Torsdag

EMOM 28 min
1) Row 20 sec easy/medium 20 sec hard
2) 6-12 Pistols
3) 5-10 DB Burpee
4) 5-10 Box jump over

Fredag

AMQRAP 11 min
3 Power clean + 3 STOH + 6 Front rack lunges

For time (Cap 13 min)
27-21-15
Wallballs
DB Snatch
Then,
9-6-3
Ball over shoulder
Burpee over ball

Lördag

In teams of two
AMRAP 25 min (share anyhow)
20 DB Clusters
30 Toes to bar
40 Wallballs
50 Burpee to plate
60 KB Swing

Söndag

AMRAP 24 min
5 Rounds of ”Nate”
70 Double unders
4 rds Nate
70 DU
3 rds Nate
70 DU
2 rds Nate
70 DU
AMRAP Nate
(Nate = 2 Ring/Bar MU/5 CTB, 4 HSPU 8 KB High swing)

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