Vecka 19

Måndag

E2M for 12 min
6 Snatch deadlifts + 4 Hang power snatch + 2 Overhead squats

6 Rounds for time (Cap 12 min)
30 Double unders
8 DB Cleans
8 DB Thrusters

 

Tisdag

EMOM 20 min
1) 1-5 Ring-MU/Bar-MU/CTB/Pull-up
2) 8-15 V-ups
3) 1-2 Wall walks
4) 20-30 sec L-sit

AMRAP 5 min
10 Wallballs
5 Burpees

 

Onsdag

AMQRAP 7 min
Handstand walk/hold

AMRAP 18 min
Buy in: 600m run + 75 KB Swing
Then,
12 Box jump overs
12 Toes to bar
6 Ball to shoulder
6 Hang power clean

 

Torsdag

Inga pass idag

 

Fredag

In teams of two
AMRAP 5 min
2-4-6-8…
DB Shoulder to overhead
DB Squats

Rest 2 min

AMRAP 5 min
HSPU

Rest 2 min

AMRAP 5 min (sync reps)
10 Burpee over DB:s
10 DB Snatch

Rest 2 min

AMRAP 5 min
Row (meters)

 

Lördag

Team of two
“Morrison” AMRAP 25 min
50-40-30-20-10
Wallballs
Box jumps
Kettlebell swings

 

Söndag

AMRAP 11 min
2 Strict pull-ups
4 Front squats
6 Kipping pull-ups
8 Deadlifts

AMQRAP 13 min
Heavy sets of: 6 DB Step-ups + 8 Push-ups on DB