Vecka 30

Måndag

AMRAP 24 min, teams of two, shared anyhow
Buy in: 800m run (both)
200 Double unders
30 HSPU
40 Pull-ups
50 DB Deadlifts
60 KB High swing
70 Wallball

Tisdag

EMOM 8 min
1) 5 Thrusters
2) 8-10 Toes to bar

Rest 2 min

AMRAP 8 min
5 Thrusters
10 Toes to bar

To the song ”Thunderstruck”*
AMRAP Air squats
*(Every ”thunder” = 1 burpee)

Onsdag

AMQRAP 12 min
1+1 Turkish get-ups
60m Farmers carry

7 Rounds for time (Cap 12 min)
200m Run
10 Deadlifts

Torsdag

AMQRAP 5 min
Handstand hold/walk

AMRAP 20 min
Buy in: ”DB Randy” (75 Snatch (10/15kg))
10 Box jump
20 KB Snatch
60m Ball carry

Fredag

EMOM 15 min
1) 4 Power clean
2) 4 Pistols
3) 4 HSPU

5 Rounds for time (Cap 10 min)
8 Lateral burpee over bar
7 Squat clean
6 HSPU

Lördag

AMRAP 25 min, teams of two
30-20-10
Deadlifts
1-arm DB/KB Overhead squats

3 Rounds of
15 Burpee box jump
20 Toes to bar

30-40-50
KB Swing
Wallballs

Söndag

Hero WOD ”Tommy-Mac” (Cap 29 min)
2 Rounds for time
12 Burpee
12 Thrusters
12 Burpee
12 Power snatch
12 Burpee
12 Push jerks
12 Burpee
12 Hang squat clean
12 Burpee
12 Overhead squat

Work on weakness remaining time

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