Vecka 12

Monday

3-3-3-3 Power clean
2-2-2-2 Squat clean

For time (cap 7 min)
20 Slamball clean
30 Slamball squats
40 Push-ups

 

Tuesday

EMOM 5 min
10-20 sec Handstand hold

4 Rounds for reps
1 min Row
1 min Sled drag
1 min Box step-ups
1 min Rest

 

Wednesday

4-4-4-4 Sumo deadlifts

AMRAP 12 min
20 KB Swings
15 DB Push press
10 Burpees over objects

 

Thursday

AMQRAP 13 min
4 Strict HSPU
8-12 Cross V-ups

AMRAP 6 min
2-4-6-8…
Tuck-ups
DB Lunges

 

Friday

”The Seven”
7 Rounds for time (cap 30 min)
7 Box push-ups
7 DB Thrusters
7 Hanging knee raises
7 DB Deadlifts
7 Burpees
7 KB Swings
7 Ring rows