Vecka 13

Monday

”Fight gone bad”
3 Rounds for reps
1 min Wall balls
1 min Sumo deadlift high pull
1 min Box-ups
1 min Push press
1 min cal Rowing
1 min rest

 

Tuesday

6-5-4-3-2-1-1-1 Back squats

For time (cap 6 min)
21-15-9
DB Clusters
Jumping pull-ups

 

Wednesday

AMQRAP 8 min
4-8 Push-ups

AMRAP 12 min
10 Ball to shoulder
15-45 Double-unders
20 Air squats

 

Thursday

2-2-2-2-2 Shoulder to overhead

3 Rounds of
AMRAP 3 min
4 Hanging leg raises
6 DB Snatch
rest 1 min

 

Friday

3-3-3-3-3 Deadlifts

AMRAP 10 min
3 Pull-ups
12 Box-overs
3 Ball to shoulder