27.
Mån
A ) E2M x 6
1 hang power snatch 1 power snatch from below knee
B ) 4 rft
2 rope climb or 6/6 singel arm ring row
200 m run
6 front squat
200 m run
Tisdag :
A ) E3M x 4
5 romanien deadlift @20X1
12 seesaw KB press
B ) emotm for 30 min
Min 1. 5 DB power cleans + 5 burpee
Min 2. 10 alt KB front rack lunges
Min 3. 20 double-unders 10 pull-ups / 1-2 bmu
Onsdag :
A ) E3M x 5
4 front squat 70% 1 RM @21X1
6-8 sring dips / Diamond push-ups
B ) 50-40-30
Double unders
Alt DB snatch 22.5/15
Torsdag :
A ) E3M x 5
3-5 ring pull-ups @21X1
4-8 shspu or 2 eccentric hspu
B ) 30 min AMRAP
40 cal row / 30 cal AB
10 DB burpee front rack step overs
10 t2b
Fredag team of 3 TC : 40 min
6 min AMRAP
50 m sprint ( 50 m each ) run/jogg/walk
Rest 1 min
6 min AMRAP
50 m one arm farmers walk ( 50 m each ) KB 32/24
Rest 1 min
6 min AMRAP
50 m Sandbag walk/ D ball walk heavy (50 m each)
Rest 3 min
For time
50 synk sit-ups ( alla synk i topp )
50 synk air squat ( alla synk i topp )
50 synk burpee box jump ( 2 synk 1 rest, synk i botten och toppen ) 60/50
Lördag :
A ) e4m x 6
2 clean 1 fsq
4-6 ringdips
3/3 windmill
B ) buy in 25/20 cal row TC : 7 min ( Sw3f final test 4min TC )
Then 3 rft
8 lat burpee o bar
8 gtoh 50/35
Söndag :
A ) 2 km run or 2000 m row/ ski / 4.8 k AB
10 rounds
3 strict pull-ups / 6 australian pull-ups
6 push-ups
9 goblet squat 24/16
2 km run or 2000 m row / ski / 4.8 k AB
( börja med löpning avsluta med rodd lr tvärtom )
TC: 40 min