Vecka 47

Måndag

EMOM 10 min
a) 5-10 Ring rows
b) 10-20 sec Plank/Handstand hold

AMRAP 10 min
12 Burpees
9 DB Ground to overhead
6 Hanging leg raises

 

Tisdag

3-3-2-2-1-1-1 Back squats

AMRAP 7 min
8 DB Thruster
28 Single-unders

 

Onsdag

2-2-2-2-2-2 Power clean

AMRAP 8 min
6 Ball to shoulder
8 Burpee over ball
Rest 30 sec

 

Torsdag

”Blake”
4 RFT (Cap 20 min)
40m Overhead walking lunges
30 Box jumps
20 Wall balls
10 Handstand push-ups

 

Fredag

AMQRAP 6 min
3-6 Pull-ups

Every 4 min for 16 min
250-500m Row