Vecka 12

Måndag

AMQRAP 7 min
3-8 HSPU

2 Rounds
AMRAP 2 min
cal Rowing

rest 1 min

AMRAP 2 min
4 Burpee box ups
6 Jumping pull-ups

rest 1 min

 

Tisdag

5-5-5-5-5 Back squat

27-21-15-9 (cap 10 min)
Wallballs
Power cleans

 

Onsdag

3-3-3-3-3-3 Clean

AMRAP 8 min
6 Ball to shoulder
6 Burpee no jumps
12 Double-unders

 

Torsdag

4 RFT (cap 17 min)
8-6-4-2
Hanging leg raises
KB Shoulder to overhead
KB Front squats
Rest 1 min

 

Fredag

In 15 min
Prepare for the quarterfinal workout

One of the Quarterfinal workouts scaled