Vecka 15

Måndag

EMOM 30 min
1) 8-15 Toes to bar
2) 30s Front rack hold
3) 4-10 Chest to bar
4) 4-10 Strict HSPU
5) 20 Front squats
6) Rest

Tisdag

In 12 min, do 5-7 sets of:
1 Snatch + 1 Overhead squats + 1 Hang snatch + 1 Overhead squat
Or:
1 Clean + 1 Front squat + 1 Hang clean + 1 Thruster

For time (Cap 12 min)
12-9-6
Clean and jerk
15 Burpee box overs after each round (stepping up and over box is allowed)

Onsdag

In teams of two
AMRAP 6 min
20 Sync DB Deadlifts
10+10 V-ups

Rest 3 min

AMRAP 6 min
20 Sync DB 1-arm shoulder to overhead
10+10 DB Snatch

Rest 3 min

AMRAP 6 min
20 Sync DB 1-arm overhead lunges
10+10 Wallballs

Torsdag

EMOM 14 min
1) 2-5 Strict MU/Chest to bar/Pull-ups
2) 20-30s L-sit/Tuck sit/Support hold

AMRAP 10 min
20 Thrusters
30 Bar facing burpees
20 Toes to bar

Fredag

EMOM 8 min
3 Deadlifts

AMRAP 16 min
3 Devil thrusters
60 Double unders
9 HSPU
Rest 1 min after each round

Lördag

In teams of two
AMRAP 25 min* (shared anyhow)
100 Pull-ups
50 DB Box step over
100 KB Swings
50 DB Power clean

*After each movement do 4 wall walks

Söndag

For time (Cap 25 min)
9-15-21
KB High swing
Burpees

21-15-9
Power clean
Thrusters

3 Rounds of:
400m run
15 Push press
15 Hang squat clean

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