Vecka 12

Måndag

3-3-3-3-3 Thrusters
5-5-5 Strict pull-ups

For time (Cap 6 min)
21-15-9
DB Clean and jerk
DB Front squats

Tisdag

In 5 min
1 set max Double-unders

5 RFT (Cap 20 min)
10 Double-unders
25 Burpees
10 Double-unders
25 Wallballs

Onsdag

EMOM 8 min
A) 4-8 Push-ups
B) 20-30 sec Hollow hold

AMRAP 6 min
4 Deadlifts
12 Box jump over

Rest 2 min

AMRAP 6 min
4 DB Box step up
12 cal Row

Torsdag

5-4-3-2 Back squat

AMRAP 12 min
4 HSPU
8 Slamball clean
12 DB Lunges

Fredag

3-3-3-2-2-2 Clean
4-4-4 Clean pulls

AMRAP 7 min
5 Burpees
7 Ring row
9 Hanging knee raises