Vecka 20

Måndag

EMOM 7 min
3 Hang power clean

Rest 3 min

EMOM 7 min
3 Hang squat clean

AMRAP 7 min
12 Wallball
6 Lateral burpee jump back
3 Hang power clean

Tisdag

EMOM 5 min
10-30 sec Handstand

EMOM 20 min
1) 10-20 cal Echobike
2) 10 DB Push press
3) 10-20 cal Row
4) 5-10 Bar MU/Chest to bar/Pull-up

Onsdag

In teams of two
AMRAP 5 min, buy in: 50 Wallballs
9 Sync KB Deadlift
9 Sync Lateral burpee over KB
Rest 5 min
AMRAP 5 min, buy in: 40 Wallballs
9 Sync KB Clean and jerk
9 Sync Goblet squats
Rest 5 min
AMRAP 5 min, buy in: 30 Wallballs
9 Sync KB Swing
9 Sync Burpee no jump

Torsdag

AMQRAP 10 min
4 Pistols + 4 HSPU

3 Rounds for time (Cap 14 min)
600m run
21 DB Snatch

Fredag

E2MOM 14 min
6 Back squats

3x AMRAP 2 min, 2 min rest
4 Toes to bar
8 Wallballs

Lördag

In teams of two (Cap 40 min)
”Team Murph”
800m run (both)
50 Pull-ups
100 Push-ups
150 Air squats
800m run (both)
30 Pull-ups
60 Push-ups
90 Air squats
800m run (both)
20 Pull-ups
40 Push-ups
60 Air squats
800m run (both)

Söndag

EMOM 6 min
4-12 pistols

AMRAP 20 min
30 KB Swing
25 Box jumps
20 Toes to bar
15 1-arm DB Push press

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