Vecka 10

Måndag

In 18 min
3-2-1-1-1 Back squat
3-3-3-3 Push press

AMRAP 8 min
20 Wallballs
10 Toes to rings

Tisdag

For time (cap 8 min)
21-15-9
Deadlift
Box jumps

EMOM 12 min
4-8 Pull-ups/Toes to bar

Onsdag

EMOM 8 min
4-8 Push-ups/HSPU

AMRAP 18 min
40 Double-unders
30 DB Shoulder to overhead
20 Burpees over DB

Torsdag

EMOM 10 min
A) 8-8-8-8-8 Barbell Lunges
B) 30 sec Plank

For time (Cap 12 min)
1000m row
50 Thrusters
30 Pull-ups

Fredag

In 15 min
Work on weakness

Open 19.3 scaled
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.