Vecka 14

Måndag

In teams of 2
Do every other round
AMRAP 7 min
4 DB Box step overs
6 DB Shoulder to overhead
8 Pull-ups

Rest 2 min

AMRAP 7 min
4 Ball over shoulder
6 Box jump over
8 Toes to bar

Rest 2 min

AMRAP 7 min
4 Pistols
6 Push-ups
8 Ball squats

Tisdag

EMOM 14 min
1) 30s Handstand
2) 1 Rope climb + 30 Double unders

EMOM 10 min
1) 40s Thrusters
2) 40s Burpees over bar

Onsdag

In 12 min, do 5-7 sets of
8 Touch and go clean and jerk

AMRAP 12 min
10 Medball squat jumps
20 DB Snatch
10 HSPU

Torsdag

EMOM 18 min
1) 30s Front rack hold
2) 6 Fillypress R-arm
3) 30s One legged plank
4) 6 Fillypress L-arm
5) 30s Hollow rocks
6) Double DB-row

15-12-9 (Cap 6 min)
Wallballs
Toes to bar

Fredag

AMRAP 24 min
4 Rounds
8 Ches to bar
50 Double unders

3 Rounds
8 Devilpress
30 KB Swing

2 Rounds
8 Deadlifts
10 KB Snatch

Lördag

In teams of 2
For time (Cap 33 min)

21-15-9 (Sync reps)
DB Thruster
Burpee over DB

Rest 1 min

60-30-15
(Sync) KB Swings
Box step over with KB (share anyhow)

Rest 1 min

200 Wallballs (share anyhow)

Söndag

For time (Cap 25 min)

100 Sumo deadlift high pull
100 Double unders
100 Toes to bar
100 Goblet squats
100 1-arm DB Hang clean and jerk

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