Vecka 27

Måndag

In teams of two
AMRAP 22 min (share anyhow)
10 Pistols
20 KB Snatch
30 Pull-ups
40 Wallballs
50 1-arm DB Shoulder to overhead
60 Double unders (each)

Tisdag

EMOM 15 min
1) 2-6 Negative pull-ups
2) 30s Hollow hold
3) 1-3 Wall walks

AMRAP 9 min
2-4-6-8…
KB Swing
Burpee box step over

Onsdag

EMOM 6 min
3-5 Hang snatch (anyhow)

For time (Cap 18 min)
”Linda lost her barbell and bench”
10-9-8-7-6-5-4-3-2-1
KB Deadlift
DB Strict press
Ball over shoulder

Torsdag

In 4 min
Find 3RM Front squat from ground

Rest 3 min

AMRAP 4 min
30 Double unders
6 Heavy DB Snatch

Rest 3 min

In 4 min
Find 1 RM Front squat from ground

Rest 3 min

AMRAP 4 min
30 Double unders
12 DB Snatch (lighter DB)

Fredag

EMOM 12 min
1) 8-12 V-ups
2) 8 Front rack lunges

AMRAP 12 min
8 Chest to bar
16 Wallballs
8 Toes to bar
16 Wallballs

Lördag

In teams of two
AMRAP 5 min
3 Sync Ball to shoulder
6 Sync Burpee
9 Sync 1-arm DB hang clean and jerk

Rest 2 min

In 5 min
Max rep HSPU

Rest 2 min

AMRAP 5 min
3 Sync Devilpress
6 Sync DB Snatch
9 Sync Sit-ups

Rest 2 min

In 5 min
Max rep Burpee

Söndag

6 Rounds (Cap 25 min)
30 Air squats
19 Power clean
7 Strict pull-ups
400m run

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