Vecka 32

Måndag

5-4-3-3-3 Thruster

EMOM 12 min
a) 3-10 Strict ring row/pull-ups
b) 40 sec Burpee box ups
c) 40 sec calories on the rower

 

Tisdag

3-3-2-2-1-1-1 Cleans

”Diane”
For time (cap 6 min)
21-15-9
Deadlifts
Push-ups/DB push press

 

Onsdag

AMRAP 22 min
400m run
10 Wallballs
Max hanging leg raises
400m run
10 Hanging leg raises
Max wallballs

 

Torsdag

AMQRAP 6 min
10-20 sec Plank/Handstand

AMRAP 14 min
20 Double-unders
20 DB hang snatch
50m Slamball carry

 

Fredag

4-4-4-4 Deadlifts
5-5-5 Strict press

AMRAP 7 min
15 Jumpig pull-ups
10 Front squat