Vecka 31

Måndag

3-3-3-3-3 Cleans

AMRAP 10 min
8 Burpees
8 DB squat cleans
rest 30 sec

 

Tisdag

AMQRAP 6 min
10-20 sec Plank/Handstand

AMRAP 15 min
Buy-in: 600-1000m run
1 Sled pull/rope climb
7 DB push press per arm
15 Air squat

 

Onsdag

AMQRAP 8 min
3-8 Pull-ups

3 Rounds for reps
2 min
calories on the rower
2 min
10 Double-unders
10 Sit-ups/Hanging leg raises

 

Torsdag

1-1-1-1-1-1 Back squat

For time (cap 7 min)
21-15-9-6-3
Box overs
Push-ups/HSPU

Fredag

AMQRAP 8 min
2-4 DB snatch or Slamball to shoulder

AMRAP 12 min
3 Devilspress
6 Lunges
9 Wallballs