Vecka 23

Måndag

4-4-4-4 Front squat
4-4-4-4 Push press

AMRAP 7 min
20 Double-unders
2 Devilspress
6 DB burpees deadlifts06

 

Tisdag

5-5-5-5 Power cleans

”Open 14.4”
AMRAP 14 min
60/40 cal row
50 Hanging leg raises
40 Wallballs
30 Cleans

 

Onsdag

AMQRAP 12 min
8 Box step downs/Pistols
10-20 sec ring row/chin-over-bar hold

AMRAP 8 min
8-10-12… Burpee box jumps
16-20-24… DB Snatch

 

Torsdag

5-5-5-3-3-3 Deadlifts

AMRAP 9 min
3 Push-ups/HSPU
6 KB Swings
9 Goblet/Overhead squat

 

Fredag

AMRAP 20 min
400m Run
50m Slamball carry
20 Ring rows/pull-ups