Vecka 4

Måndag

AMRAP 5 min
4 Thrusters
6 Pull-ups

EMOM 18 min
A) 8 Lunges 1xDB Overhead 1xDB Front racked
B) 8-15 Push-ups
C) 30-60 Double unders

Tisdag

AMRAP 30 min
3 Rounds
10 Burpee over KB
20 KB High swing

2 Rounds
15 Box jump over
30 KB High pull

1 Round
20 KB Step ups
40 Sit-ups

Onsdag

EMOM 12 min
A) 6-12 HSPU
B) 6-12 V-ups

AMRAP 12 min
10 Jumping lunges
10 Toes to bar
10 Shoulder to overhead

Torsdag

E2M for 16 min
2 Deadlift + 3 Power clean + 2 Shoulder to overhead

4 Rounds for time of (Cap 8 min):
5 Clusters
10 Burpee over bar

Fredag

In teams of 2, share anyhow
AMRAP 25 min
3 Rounds
10 DB Squats
20 Toes to bar

3 Rounds
15 DB Squats
15 HSPU

3 Rounds
20 DB Squats
10 Bar MU/ Chest to bar/Pull-ups

Lördag

In teams of 2 (Cap 30 min)
For time:*
40 Burpee box jump over
40 KB Snatch
50 Toes to bar
50 DB Lunges
60 DB Box step over
60 Pull-ups
70 Wallballs
70 Push-ups
80 KB Swing
80 Goblet squats

*10 sync burpees after each movement. Share rest of the work anyhow.

Söndag

6 min handstand practise

For time (Cap 18 min)
100 DU
50 HSPU
40 Toes to bar
30 Shoulder to overhead
30 Front rack lunges

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