Vecka 9

Måndag

In 6 min
4-6 set 30 sec Head/handstand

AMRAP 18 min
250m row
10 Box overs
8 DB ”Curtis P”

Tisdag

3-3-3-3 Back squat
5-4-3-2-1 Strict press

For time (Cap 6 min)
21-15-9
Frontsquat
Burpees

Onsdag

In 10 min
5-10 sets of kipping pull-ups

AMRAP 10 min
10 Deadlift
15 Hanging knee raises
35 DU

Torsdag

4-4-3-3-2-2-1-1-1 Clean and jerk

AMRAP 5 min
10 DB/KB Snatch
10 Ball squat

Fredag

”Holleyman” (cap 30 min)
30 RFT
5 Wallballs
3 Push-ups/HSPU
1 Power clean