Vecka 24

Måndag 11:e

In teams of two
AMRAP 6 min
One athlete runs 200m. The other does as many reps as possible of double DB clean & jerks. Switch when run is complete.

Rest 2 min

In 6 min
Find 3RM Front squat for both athletes

Rest 2 min

AMRAP 6 min
2-4-6-8…
Devilpress
DB lunges
Share anyhow

Tisdag 12:e

EMOM 12 min
A) In 40s, 20 DU then max rep Toes to bar
B)In 40s, 5-10 Toes to bar then max rep DU

In 12 min
6 sets of 2-6 strict Pull-ups + 2-6 strict ring-dips

Onsdag 13:e

In 10 min
5×5 Deadlift

AMRAP 14 min
2 Power clean
12 Burpees over bar
22 Wallballs

Torsdag 14:e

EMOM 10 min
A) 30s Handstand
B) 30s Hollow hold

6 RFT (Cap 14 min)
5 Strict HSPU
10 Box jump over
20 DB Snatch

Fredag 15:e

AMRAP 7 min
3 Bar MU/Chest to bar/Pull-up
6 Ball over shoulder
12 KB Swing

Rest 2 min

AMRAP 7 min
2-4-6-8…
DB Squats
Broadjumps

Rest 2 min

AMRAP 7 min*
Max rep DB Burpee step-ups
*EMOM 4 alt renegade rows

Söndag 17:e

In 12 min
6-5-4-3-3-3 Deadifts

AMRAP 8 min
12 Shoulder to overhead
12 KB swings