Vecka 24

Måndag

AMQRAP 10 min
3-8 Push-ups
3-8 Pull-ups

AMRAP 10 min
35-25-15
KB High pulls
Double-unders
Sit-ups

 

Tisdag

3-3-3-3-3 Hang clean
3-3-3 Clean pulls

AMRAP 5 min
7 Wallballs
7 Burpees

 

Onsdag

Every 4 min for 24 min
a)
500/400m row
8 DB box step overs
b)
600/400m run
8 Slamball to shoulder

 

Torsdag

3-3-3-3 Front squats
3-3-3 Push press

”Open 13.4”
AMRAP 7 min
3-6-9-12-15..
DB clean and jerk
Hanging leg raises

 

Fredag

AMQRAP 12 min
3-5 Strict pull-ups
1-4 Box jumps
1-4 Slamball to shoulder

For time (cap 8 min)
21-15-9
Deadlift
Box jumps
Push-ups