Vecka 40

Måndag

3-3-3-3-3 Jerk

AMRAP 9 min
18 Wallballs
14 Box overs
10 DB Snatch

 

Tisdag

AMQRAP 12 min
3-8 Pull-ups
3-5 Push-ups

AMRAP 7 min
5 DB Power clean
8 DB Lunges
11 Double-unders

 

Onsdag

”Tommy Mac”
2 Rounds For Time (cap 20 min)
12 Burpees
12 Thrusters
12 Burpees
12 Power snatch
12 Burpees
12 Push jerks
12 Burpees
12 Hang squat clean
12 Burpees
12 Overhead/Front squat

 

Torsdag

3-3-3-3-3-3 Back squat

For time (cap 6 min)
21-15-9
Box jump
Slamball to shoulder and overhead

 

Fredag

AMQRAP 7 min
3-8 HSPU

Every 2 min for 12 min
a) Rowing

b) AMRAP
8 DB Snatch
8 Burpees over DB