Vecka 22

Måndag

”Murph”
For time (cap 40 min)
1 mile run
100 Ring rows
200 Box push-ups
300 Air squats
1 mile run

 

Tisdag

3-3-3-2-2-2 Clean and jerks

AMRAP 7 min
13 KB Swings
10 Box step ups
7 Hanging leg raises

 

Onsdag

4 sets of
4 Front squats
20 sec Plank/Handstand

AMRAP 8 min
30 Double-unders
10 Slamball clean

 

Torsdag

AMRAP 20 min
20-30m Suitcase carry
10m Lunges
Max push-ups

*every 4 min: row 500/400m

 

Fredag

AMQRAP 9 min
3-5 Strict pull-ups
3-8 Strict DB press

AMRAP 11 min
5 Deadlift
11 Burpee over objekt
17 Wallballs