Vecka 12

Måndag

In 14 min
3-3-3-3 Clean
5-5-5 Deadlift

AMRAP 12 min
8 Push-ups
12 Ring rows
16 Box jump over

Tisdag

EMOM 12 min
A) 4-8 Pull-ups/Toes to bar
B) 3+3 KB Clean & jerk

3 Rounds
500m row
rest 1:1 or more

Onsdag

In 18 min
3-3-3-3-3 Push jerk or press
4-4-4-4 Back squat

5 Rounds for time (cap 7 min)
5 Goblet squats
5-10 Burpees
20 Double-Unders

Torsdag

EMOM 8 min
4-8 HSPU/Push-ups

AMRAP 20 min
5 Power cleans
10 Toes to bar
15 Wallballs

Fredag

In 15 min
Work on weakness

Open 19.5 scaled
It is possible to do this workout tomorrow at 11:30, 12:30 and 13:30 aswell.