Vecka 29

Måndag

EMOM 10 min
A) 4-8 Push-ups/HSPU
B) Work on weakness

AMRAP 16 min
400m run
20 KB Swing
20 Ring row/Pull-ups

Tisdag

In 12 min
3-3-2-2-1-1 Clean/Snatch

10 Rounds for time (cap 15 min)
9 Thrusters
35 Double-unders

Onsdag

Every 90 sec for 15 min
A) 4-8 Pull-ups/Toes to bar
B) 8 Barbell Lunges

AMRAP 9 min
9 Slamball clean
9 DB Burpee box step ups

Torsdag

In 18 min
2-2-2-2-2 Press/Push jerk
3-3-3-3 Front/OH Squat

21-15-9 (cap 7 min)
KB Swings
Box jump overs

Fredag

EMOM 6 min
3-5 Clean

AMRAP 14 min
60 cal row
50 Toes to bar
40 Wallballs
30 Cleans
20 Push-ups/Ring dips

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