Vecka 20

Måndag

AMRAP 24 min
10 Wall balls
10 Hanging leg raises
Every 4 min: Alternating Row/Run 400-500m

 

Tisdag

EMOM 10 min
3-8 Strict pull-ups
3-12 Push-ups/dips

AMRAP 10 min
10 Box overs
12 DB Hang snatch
14 Air squats

 

Onsdag

AMRAP 20 min
4 Slamball to shoulder
8 Burpees
24 Double-unders

 

Torsdag

2-2-2-2-2 Front squats

”15.4”
AMRAP 8 min
3-6-9-12-15-18-21…
HSPU/Push-ups
3-3-3-6-6-6-9…
Power cleans

 

Fredag

EMOM 15 min
a) 3-6 Box jumps
b) 1-3 Rope climbs/Sled pulls
c) 20-30s KB front rack hold

For time (cap 5 min)
21-15-9
Jumping pull-ups
Burpees