Vecka 3

Monday

AMRAP 20 min
21-27 cal row
21 DB Front squats
15 DB Shoulder to overhead
9 Burpees
3 DB Turkish get-ups

 

Tuesday

EMOM 10 min
3 Power snatches

3 Rounds of:
AMRAP 2 min
Buy-in:
12 DB Hang snatches
10 Burpees over DB
Then,
Max rep Box jumps
Rest 1 min

 

Wednesday

AMQRAP 10 min
3-8 Strict pull-ups/Hanging leg raises
10-30 steps Handstand marching

For time (cap 10 min)
30-25-20-15-10 Wall balls
*15 Double-unders before every set of every movement

 

Thursday

AMQRAP 10 min
4 Back squats

AMRAP 10 min
8 DB Clean and jerk (L-arm)
12 Jumping lunges
8 DB Clean and jerk (R-arm)
12 Air squats

 

Friday

”Open 19.5”
For time (cap 20 min)
33-27-21-15-9
Thrusters
Jumping chest to bar pull-ups