Vecka 39

Måndag

EMOM 8 min
4-8 Pull-ups

”The Chief”
5 rounds
AMRAP 3 min
3 Power clean
6 Push-ups
9 Air squats
1 min rest

Tisdag

Every 2 min for 8 min
4 Push jerk
Every 2 min for 8 min
6 Deadlift

5 Rounds for time (cap 8 min)
15 Wallballs
15 Burpee box jumps

Onsdag

EMOM 10 min
A) 4-8 Push-ups
B) 4-8 Strict pull-ups

AMRAP 12 min
40 DU
12 DB Deadlifts
9 DB Hang clean
6 DB Shoulder to overhead

Torsdag

Every 5 min for 30 min
A) 3 min row for cal

B) AMRAP 3 min
HSPU
Buy in: run 400m

Fredag

Every 2 min for 10 min
3 Clean
Every 2 min for 6 min
10 Back squat

AMRAP 8 min
6 Pull-ups
9 Target burpees
12 Slamball clean