13/8 - 19/8

Måndag 13/8
A1. Backsquats @32x1 – 4 Set x 8 Reps
A2. Kneeling Arnold Presses – 4 Set x 8 Reps

B. EMOM 12 min
1. 10 Ring Dips
2. 10 Hanging Hollow Hold (Kom upp i hängande Hollow hold, stanna 2 sekunder)
3. 10 Russian KB-Swings 32/24

C. 3 RFT – TC 10 min
20m Farmers Walk 32/24
2 Rope Climbs
20m Frontrack Double KB Carry 20/12
2 Strict Chest-2-Bar / Pullups / Excentric Pullups

Tisdag 14/8
A1. Seal Row – 6-6-6-5-3-3 Reps
A2. One-Leg Hip Raises - 6 Set x 6+6 Reps
A3. Banded Pull-Aparts - 6 Set x 10 Reps

B. EMOM 8 min
1. 6-8 Toes-2-Bar
2. 6-8 Alt KB-Snatch 24/16

C. EMOM 8 min
1. 6-8 Pullups / Jumping (Excentric) Pullups
2. 6-8 Alt KB-Clean & Jerk 24/16

Onsdag 15/8
A. GRACE – For Time
30 Clean & Jerks 61/43

B. 1200m Run w. Slamball 10/6

C. E4MOM 20 min – Bygg vikt efter hand
7 Backsquats
3 Power Cleans

Torsdag 16/8
A. AMRAP 14 min – Team of 2 – Share Anyhow
2-4-6-8-10-12-14-16-18-20…
Wallballs 9/6
Deadlift 80/55

B. Deadlift 8-8-5-5-3 - Bygg vikt efter hand

C. EMOM 8 min
4+4 Handstand Pushups (Strict+Kipped)
4+4 1H DB Push Press

Fredag 17/8 – Hero Wod MATHEUS (With a Team-twist)