Vecka 12

Måndag

Teams of three
AMRAP 25 min, 1 working reps, 1 resting, 1 bear hug hold
3 Rounds of
1200m row
30 Toes to bar
Then,
21-15-9 (2 sync, 1 rest)
Sync 2xDB Clean and jerk
Sync 2xDB Front squats
Then,
90 1xDB Snatch

Tisdag

EMOM 6 min
2 Squat or power snatch

For time (Cap 18 min)*
30 Burpee over bar
30 Wallballs
30 Deadlift
30 Wallball
30 Burpee over bar
*40 Double unders before each exercise

Onsdag

EMOM for 14 min
1) 2-5 Negative pull-ups
2) 6-8 DB Strict press

AMRAP 4 min
4 KB Clean and jerk
8 Box jump over

Rest 2 min

AMRAP 4 min
4 Box step up
8 KB Snatch

Torsdag

E2MOM
Back squat
12-10-8-6-4-2-1

AMRAP 12 min
1 Ball over shoulder
6 HSPU
12 Lunges

Fredag

AMQRAP 11 min
1+1 TGU + 5-10 Push-ups

3 Rounds for time (Cap 13)
12 Power clean
12 Chest to bar
12 Shoulder to overhead
12 Toes to bar

Lördag

In teams of two
50 Rounds for time (Cap 30 min), I go, you go
4 Toes to bar
3 Lateral burpee over DB
1 DB Cluster

Söndag

AMRAP 13 min
25 Deadlift
25 Wallball
25 HSPU
25 KB Swing

Rest 3 min

AMRAP 8 min
40 Double unders
15 Knees to elbow
15 Push press

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