Vecka 22

Måndag

“Murph”
For time
1 mile run
50 Jumping pull-ups
100 Push-ups
150 Air squats
1 mile run

*Start and finish with run. Partition middle part anyhow

 

Tisdag

AMQRAP 12 min
2 Power clean + 2 Hang clean

AMRAP 8 min
6 DB Hang clean and jerk
6 DB Lunges
6 Burpees
Rest 30 sec

 

Onsdag

AMQRAP 9 min
3-8 HSPU

AMRAP 10 min
3-6-9…
Burpee box ups
Deadlifts
Sit-ups

 

Torsdag

AMRAP 22 min
48 Wall balls
36 cal Row
24 Hanging knee raises
12 Slamball to shoulder

 

Fredag

EMOM 10 min
a) 1-3 Rope climbs/3-5 strict pull-ups
b) 2-4 DB/KB Hang snatch

AMRAP 10 min
1-5 Wall walks
10 DB Snatches
10 Box jump overs