Vecka 20

Monday

AMQRAP 12 min
2-4 Deadlifts
1 max set Box push-ups

6 Rounds for time (cap 9 min)
16 Double-unders
8 DB Cleans
8 1xDB Strict press

 

Tuesday

EMOM 15 min
a) 3-8 Pull-ups
b) 10 Tuck-ups
c) 10-20 sec Ring support

AMRAP 5 min
10 Wall balls
5 Burpees

 

Wednesday

AMQRAP 5 min
Head/Handstand hold

AMRAP 15 min
Buy in: 600-1600m run
then,
12 Box jump overs
6 Ball to shoulder

 

Thursday

Kristi Himmelfärdsdag, no classes.

 

Friday

AMRAP 5 min
8 DB Shoulder to overhead
8 DB Squats

Rest 1 min

AMRAP 5 min
4-8 cal Row
1 Wall walk

Rest 1 min

AMRAP 5 min
8 Lateral burpees over bar
8 Cleans

Rest 1 min

AMRAP 5 min
4-8 cal Echo bike
1 Assisted rope climb