Vecka 9

Måndag

E2M 16 min
5 Deadlifts + 10 V-ups

”Fran with a twist” (Cap 8 min)
21-15-9
DB Thrusters
Chest to bar

Tisdag

In teams of two (Cap 25 min)
”Annie” (Relay, same amount of work)
50-40-30-20-10
Double unders
Sit-ups

”Diane” (Relay, same amount of work)
21-15-9
Deadlifts
HSPU

”Angie” (Share anyhow)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Onsdag

EMOM 12 min
A) 3 Hang power clean + 2 Front squats
B) 3-5 Gigh box jumps

”Elizabetish” (Cap 12 min)
21-15-9*
Squat cleans
Ring dips
*EMOM do 5 burpee over bar

Torsdag

EMOM 15 min
A) 2-5 Negative pull-ups
B) 8 Push press
C) 5-10 Toes to bar

”Charlotte meets the Devil”
AMRAP 10 min
21-15-9
Overhead squats
Sumo deadlift high pull/Clean high pull
Remaining time: Max rep devil press

Fredag

Open 19.2
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.  Rest today if you are doing it tomorrow.

Lördag

In teams of two
AMRAP 25 min
3 Rounds of:
30 Sync DB Squats
30 Toes to bar

3 Rounds of:
20 Sync DB Snatch
20 Pull-ups

3 Rounds of:
10 Sync DB Clean
10 Bar MU/Chest to bar

Söndag

”Holleyman”
30 Rounds for time of:
5 Wallballs
3 HSPU
1 Heavy power clean

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