Vecka 24

Måndag

”Kelly”
5 Rounds for time
400m run
30 Box jumps
30 Wallballs

Work on weakness remaining time

Tisdag

EMOM 12 min
1) 3 Power snatch
2) 2-5 Strict HSPU

AMRAP 12 min*
8 HSPU
40 Double unders
8 Deadlift
*E2M: 4 1-arm Devilspress

Onsdag

EMOM 18 min
1) 4-8 Pistols
2) 4-8 Curl to press
3) 30 sec Hollow hold/rocks

21-15-9 (Cap 6 min)
Burpee
Pull-ups

Torsdag

AMRAP 25 min, teams of two
50 DB Box step overs
60 Toes to bar
70 DB Snatch
200m partner run

Fredag

E2M 14 min
6 Lunges, start from rack

EMOM for 9 min
1) 35 sec Row
2) 35 sec DB Hang clean and jerk
3) 35 sec Air squats

Lördag

”You go, I go”
AMRAP 7 min
4 Pull-ups
6 DB Shoulder to overhead
8 Box jumps

Rest 2 min

AMRAP 7 min
4 Ball over shoulder
6 Toes to bar
8 Box jump over

Rest 2 min

AMRAP 7 min
4 Pistols
6 Push-ups
8 Ball squats

Söndag

”Star Lord”
AMRAP 5 min
15 Sit-ups
5 Strict press

Rest 5 min

AMRAP 5 min
10 Toes to bar
10 Front squats

Rest 5 min

AMRAP 5 min
5 Bar facing burpees
15 Hang power clean