Vecka 10

Måndag

EMOM 8 min
1 set kipping pull-ups/toes to bar

3 RFT (Cap 16 min)
40 Wallballs
40 KB swings

Tisdag

3-3-3-2-2-2-1-1-1 Clean

AMRAP 6 min
6 DB Clean
6 DB Push press
6 Box step-ups

Onsdag

In 9 min
5-9 sets of
30 sec Head/handstand or Push-ups

AMRAP 14 min
3 Slamball clean and squat
9 Burpees
15 Double-unders

Torsdag

”18.5”
AMRAP 7 min
3-6-9-12-15…
Thrusters
Pull-ups

5-5-5-5-5 Deadlift

Fredag

Every 5 min
A) 800-1000m row

B) 3 Rounds for quality
4 Strict handstand push-ups
4 KB Clean/Snatch