Vecka 23

Måndag 4:e

4x4min AMRAP with 2 min rest between
30 Wallballs
10 Pull-ups
Max rep in remaining time:
1) Farmers walk
2) Burpee to plate
3) Box jump over
4) KB-Swing

Tisdag 5:e

E2MOM 14 min
3 Power clean + 2 Hang power clean + 1 STOH

AMRAP 10 min
10-12-14-16…
DB Snatch
40 Double unders between every round

Onsdag 6:e

Nationaldags-WOD med Sillen

Torsdag 7:e

5 min 
Handstand practice

For time (Cap 18 min)
30 Burpees
30 Overhead lunges
30 Burpees
30 Front rack lunges*
30 Burpees
30 Back rack lunges*

*Increasing weight on the lunges

Fredag 8:e

In 10 min
5×3 Hang snatch

AMRAP 14 min
Buy in: 1 mile run
10 DB hang power clean & jerk
15 Box jumps
1 Ropeclimb/5 Ring rows

Söndag 10:e

EMOM 16 min
1) 5-15 Toes to bar
2) 30s Farmers walk
3) 5-15 HSPU
4) 20-30s L-sit

AMRAP 8 min
6-9-12-15…
Ball to shoulder
V-Ups