Vecka 24

Måndag

EMOM 10 min
1) 30s V-ups/tuck ups/sit-ups
2) 30s Handstand

6 Rounds for time of: (Cap 15 min)
6 KB High pull
9 Lateral burpees
12 Pull-ups

Tisdag

AMRAP 25 min
Buy in:
1 mile run + 50 KB Swings
then,
60 Double unders
6 Heavy 1-arm DB shoulder to overhead
12 Toes to bar

Onsdag

In 11 min
10-8-6-4-2
Power snatch (increasing weight)

For time (Cap 13 min)
15-12-9-12-15
Double DB snatch
Burpee box jump over

Torsdag

EMOM 16 min
1) 6-8 Filly-press R-arm
2) 6-8 Filly-press L-arm
3) 6-8 Split squats R-leg
4) 6-8 Split squats L-leg

AMRAP 8 min
3 Strict pull-ups
8m Ball carry
9 Thrusters
8m Ball carry

Fredag

EMOM 20 min
1) 6 Power clean and jerk
2) 1-3 Rope climbs
3) 3-6 Strict ring dips
4) 10-30s L-hang
5) 1-2 Wall walks

AMRAP 5 min
4 HSPU
8 deadlifts

Lördag

In teams of two
AMRAP 25 min*
Pick one of A or B per athlete
A) 12-9-6
DB Snatch
Toes to bar
B) 12-9-6
1-arm DB Hang clean and jerk
Pull-ups

Pick one of C or D per athlete
C) 8-4-2
Pistols
Ball over shoulder
D) 8-4-2
DB Overhead lunge
Ball squats

Pick one of E or F per athlete
E) 15-10-5
Box jump
KB Snatch
F) 15-10-5
Burpee
KB swing

200m run (togheter) after each time both athletes are done

Söndag

For time (Cap 35 min)
AMRAP 10 min
80 Double unders
50 Airsquats
25 Push-ups

then,
5 Rounds of
5 Clusters
5 Bar MU/Chest to bar/Pull-ups

then,
4 Rounds of
400m Run
12 DB Burpees
8 HSPU

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