Måndag 2/7
A. EMOM 10 min
1. 5 KB-Snatch + 5 KB-OHS (Vänster)
2. 5 KB-Snatch + 5 KB-OHS (Höger)
B. Teams of 3 – TC 20 min
3 rounds
30 Toes-2-Bar
30 Burpees
30 KB-OH-Squats 16/8
30 Power Snatch 50/35
100/70 cal Row
2 rounds
30 T2B
30 Burpees
30 KB-OHS 20/12
30 Power Snatch 60/40
100/70 cal Row
1 round
30 T2B
30 Burpees
30 KB-OHS 24/16
30 Power Snatch 70/45
Tisdag 3/7
A. OT2M x 6 – Bygg vikt efter hand
5 Deadlift
3 Hang Power Cleans
1 Split jerk
B. 4 min On, 4 min Off x 3
3 Rounds of DT 40/30
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
AMRAP Burpee over Bar
4 min REST
2 Rounds of DT 61/43
AMRAP No-Jump Burpees
4 min REST
1 Round of DT 70/50
AMRAP Burpee to Target
Onsdag 4/7
A. Frontsquats @32x1
5-5-5-4-4
B. FILTHY FIFTY – For Time
50 Boxjumps
50 Jumping Pullups
50 KB-Swings 24/16
50 Walking Lunges
50 Knees-2-Elbow
50 Pushpress 20/15
50 Back Extensions
50 Wallballs
50 Burpees
50 DU /150 SU
Torsdag 5/7
A. EMOM 12 min
1. Max Strict Ring Dips in 30s / 30s Static Ring Hold
2. Deadlift – Touch’n’Go – 6-6-4-4-2-2
B. AMRAP 12 min
6 HSPU
9 Deadlift 102/70
15 (GHD) Situps
30 DU
Fredag 6/7 – HERO WOD
A. EMOM 10 min
1. 5 KB-Snatch + 5 KB-OHS (Vänster)
2. 5 KB-Snatch + 5 KB-OHS (Höger)
B. Teams of 3 – TC 20 min
3 rounds
30 Toes-2-Bar
30 Burpees
30 KB-OH-Squats 16/8
30 Power Snatch 50/35
100/70 cal Row
2 rounds
30 T2B
30 Burpees
30 KB-OHS 20/12
30 Power Snatch 60/40
100/70 cal Row
1 round
30 T2B
30 Burpees
30 KB-OHS 24/16
30 Power Snatch 70/45
Tisdag 3/7
A. OT2M x 6 – Bygg vikt efter hand
5 Deadlift
3 Hang Power Cleans
1 Split jerk
B. 4 min On, 4 min Off x 3
3 Rounds of DT 40/30
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
AMRAP Burpee over Bar
4 min REST
2 Rounds of DT 61/43
AMRAP No-Jump Burpees
4 min REST
1 Round of DT 70/50
AMRAP Burpee to Target
Onsdag 4/7
A. Frontsquats @32x1
5-5-5-4-4
B. FILTHY FIFTY – For Time
50 Boxjumps
50 Jumping Pullups
50 KB-Swings 24/16
50 Walking Lunges
50 Knees-2-Elbow
50 Pushpress 20/15
50 Back Extensions
50 Wallballs
50 Burpees
50 DU /150 SU
Torsdag 5/7
A. EMOM 12 min
1. Max Strict Ring Dips in 30s / 30s Static Ring Hold
2. Deadlift – Touch’n’Go – 6-6-4-4-2-2
B. AMRAP 12 min
6 HSPU
9 Deadlift 102/70
15 (GHD) Situps
30 DU
Fredag 6/7 – HERO WOD
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