Vecka 30

Måndag

EMOM 12 min
A) 4-8 Pull-ups/Toes to bar
B) 4-8 Push-ups/Ring dips

3 Rounds for time (cap 12 min)
400m run
12 DB Ground to overhead
21 Wallballs

Tisdag

In 18 min
3-3-3-3-3 Snatch
3-3-3-3 Deadlift

AMRAP 7 min
40 Sit-ups
40 KB Swings
40 KB/DB Thrusters

Onsdag

4 Rounds
In 2 min
5-8 Slamball clean
20m slamball carry
Max Double-unders
rest 1 min

5 Rounds
In 1 min
Row for cal
Rest 2 min

Torsdag

In 20 min
3-3-3-3-3 Push jerk/Press
2-2-2-2-2 Front squat

AMRAP 6 min
7 Burpee box jumps
8 DB Lunges

Fredag

Lagpass, 24 platser, boka ”WOD”. Båda salarna används.