22/2 - 27/2

Torsdag 22/2 - Dag 1
A. Frontsquats @ 32x1
5 Set x 4-5 Reps

B. EMOM 15min
1. 20m 1H OH-carry w. KB (10+10, tungt)
2. 4-6 Kipped HSPU @ 30x1
ELLER
4-6 Negative HSPU (3sek ner)
ELLER
20s Handstand Hold mot vägg
3.15 Ballslams

C. "Cindy ish" - 12 min AMRAP
5 Burpees
10 Situps
15 Airsquats

Fredag 23/2 - Dag 2
A. 5 Set (2s Excentrisk fas)
1 Strict Press
2 Push Press

B. AMRAP 10 min
5 Man Makers
10 KB-Swings
20m Shuttle Runs

C. AMRAP 10 min
5 T2B / Hanging Knee Raises
10 Power Cleans
10 Burpees over Bar

Lördag 24/2 - OPEN!!
Söndag 25/2 - TEAMWOD!!

Måndag 26/2 - Dag 3
A. 4 Set
Clean Pull 1.1.1 (medeltungt och fokus på full extension)

B. 5 Set
1 Power Clean
2 Hang Clean

C. AMRAP 5 min
6 Thrusters
8 Pushups
10 Deadlifts

Vila 2min

AMRAP 5
6 Pushups
8 Thrusters
10 Deadlift

Tisdag 27/2 - Dag 4
Ta igen styrkedel från
Torsdag 22/2 - Dag 1
Fredag 23/2 - Dag 2
Måndag 26/2 - Dag 3

TEAM METCON
In Teams of 3 - AMRAP 20 min
P1 - 750m Row (change to P2 then P3 when 750m is done)
P2 + P3 - AMRAP (You go I go)
5 Burpees
5 Situps
5 KB-Swings
Score is totalt rounds of the 5-5-5 AMRAP done by the team