Vecka 31

Måndag 30:e

EMOM 10 min
A) 30s Slamball walk
B) 30s Ball to shoulder
AMRAP 14 min
12 DB Lunges, regionals style (one overhead, one front racked)
30 Double unders
6 DB Burpees
60 Double unders

Tisdag 31:e

4 rounds of:
AMRAP 2 min
4 Burpee box jump
8 KB Snatch
Rest 1 min between AMRAPS
EMOM 15 min
A) 8-20 Push-ups
B) 5-10 V-ups
C) 3-8 Ring pull-ups

Onsdag 1:a

In teams of 2 (Cap 40 min)
”Karen”
150 Wallballs
”Grace”
30 Clean and jerks
”Fran”
21-15-9
Thusters
Pull-ups”Diane”
21-15-9
Deadlifts
HSPU

”Nancy”
5 RFT*
400m run
15 Overhead squats
*Both run 400m, share squats

Torsdag 2:a

In 12 min, 5 sets of:
6-8 DB/KB one arm overhead squats
5 Rounds for time (Cap 12 min)
24 KB Swing
12 Burpee to plate
6 DB Cleans

Fredag 3:e

EMOM 10 min
A) 1-3 Rope climbs
B) 2-6 Turkish get-ups
AMRAP 22 min
400m run
10 Toes to bar
10 DB Snatch
10 Box jump over
2 Squat snatch