Vecka 32, 5-årsjubileum

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Måndag

In 15 min:
3-4 sets of 400m run

4 Rounds for time (cap 10 min)
21 Wallballs
15 Burpees
9 Pull-ups

Tisdag

Every 90 sec for 12 min
1-3 reps 3-pause squat

For time, cap 12 min:
75 Sit-ups
75m Handstand walk
75 Push-ups
75 KB-swings
75 Goblet squats
*Complete reps in any order you like

Onsdag

EMOM 10 min
Odd: Pull-ups
Even: Toes to bar
*Score is the lowest recorded amount of reps in one minute

3 Rounds of 1 min work/30 sec rest:
Row for cal
Push press
Sumo deadlift high pull
*Score is total reps

Torsdag

In 7 min
Build to 50-60%
then,
EMOM 8 min
1 Clean

AMRAP 10 min
2-4-6-8-10… DB snatch
1-2-3-4-5… Squat box jump over

Fredag

For time (cap 7 min)
HSPU 1-2-3-…-8-9-10-9-8-…-3-2-1

AMRAP 14 min
10 Slamball burpee box overs
50m Slamball carry
25 Wallball clean

Lördag

5×5 min AMRAP, 3 min rest. Teams of 5.

3 work 2 rest
Sync rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
Scale as needed

Everyone work
10 Burpee 4 x bock jump
10 Sync KB Swing
10 Sync goblet squats

2 work 2 rest 1 active rest
Bike for Cals
For reps to count:
1 Partner holds heavy plate over head

2 work 2 active rest 1 rest
Sync DB-”DT”
For reps to count:
2 Partners in plank

4 work 1 rest
4 Clean & Jerk with worm
6 Sync burpees over worm

Söndag

Build to 1RM Deadlift
then,
Every 2 min for 8 min
2 Deadlift 80%

AMRAP 5 min
8 Pull-ups
6 Power Clean 42,5/60

Rest 3 min

AMRAP 5 min
8 Pull-ups
6 Power Clean 42,5/60

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