Vecka 17

Måndag

5-5-5-5-5 Back squat

”Helen”
3 Rounds for time (Cap 12 min)
400 m run
21 KB Swings
12 Pull-ups

Tisdag

5-4-3-2-2-2-2-2 Clean

AMRAP 5 min
2-4-6-8…
DB Ground to overhead
Box jump overs

Onsdag

AMRAP 7 min
15 Wallballs
8 Hanging knee raises

Rest 2 min

AMRAP 7 min
15 Double-unders
8 Burpees

Rest 2 min

AMRAP 7 min
15 cal Row
8 KB Swing

Torsdag

EMOM 12 min
A) 3-5 Strict HSPU
B) 20-30 sec Hollow hold or plank

AMRAP 8 min
3-4-5-6…
Power clean
Push-ups

Fredag

For time (Min 00-10)
1-2-3-4-5-6-7-8-9-10
DB squats
Bar facing burpee
Then, (Min 10-18)
50% to 1RM Deadlift

5-5-5 Strict pull-ups