Vecka 21

Måndag

In 16 min
5-5-5-5 Squat
4-4-4-4 Press

”Pernilla” (Cap 7 min)
21-15-9
Power snatch
Toes to bar

Tisdag

AMRAP 8 min
Row

AMRAP 8 min
30 Double-unders
18 DB Thrusters

AMRAP 4 min
Row

AMRAP 4 min
15 Double-unders
9 DB Thrusters

*rest 1 min between every AMRAP

Onsdag

EMOM 14 min
A) 4-8 Pull-ups/Toes to bar
B) 3+3 KB Hang clean and jerk

AMRAP 8 min
6 Slamball clean
9 Burpee box jumps

Torsdag

In 16 min
2-2-2-2 Clean
3-3-3-3 Deadlift

AMRAP 7 min
6-9-12..
KB Swing
Lunges

Fredag

EMOM 10 min
4-8 Push-ups/HSPU

AMRAP 15 min
200 m run
10 Hang power clean
10 Back squats