Vecka 9

Måndag

EMOM 14 min
A) 4-8 Push-ups/HSPU
B) 1-3 Slamball to box

For time (cap 8 min)
21-15-9
Thrusters
Pull-ups

Tisdag

In 20 min
Clean 5-4-3-3-3-3
Deadlift 2-2-2-2

AMRAP 8 min
(50-40-)30-20-10
Double-unders
Sit-ups

Onsdag

3 Rounds of
AMRAP 4 min
Calories on the rower

Rest 1 min

AMRAP 4 min
5 Pull-ups
10 Push-ups
15 Air squats

Rest 1 min

Torsdag

In 18 min
4-3-2-2-2 Back squat
4-4-4-4 Strict press

AMRAP 9 min
10 Burpee box jump
10-20-30.. KB Swings

Fredag

In 15 min
Work on weakness

Open 19.2 scaled
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.