Vecka 30

Måndag

AMQRAP 8 min
3-8 HSPU / 10-20 sec Handstand

3 RFT (cap 12 min)
400m run
30 Air squats
7 Deadlifts

 

Tisdag

EMOM 15 min
a) Strict Pull-ups
b) 30-40 sec Double-unders
c) 3-10 Push-ups

”100%”
For time (cap 5 min)
40 Box jump-overs
20 Slamball cleans

 

Onsdag

AMRAP 7 min
10/8 cal Bike erg
8 Pull-ups

Rest 1 min

AMRAP 7 min
10/8 cal Row
8 Front/Overhead squats

Rest 1 min

AMRAP 7 min
10 Burpees
8 Slamball to shoulder

Rest 1 min

 

Torsdag

5-4-3-2-1-1-1 Front squats

AMRAP 6 min
2 HSPU
4 DB facing burpees over DB
6 DB Cleans

 

Fredag

4-4-4-4-4 Power clean

AMRAP 9 min
18-15-12-9-6-3
Wall balls
Hanging leg raises