10/9- 16/9

Måndag 10/9
A. AMRAP 13 min
30 Alt DB Snatches 22/14
25 Wallballs 9/6
20 Cal Row
15 Burpee Boxjumpovers
10 Bar Muscle-Ups / Chest-2-Bar

B. For Time – TC 15 min
20 Strict HSPU
1 min REST
17 Strict HSPU
1 min REST
14 Strict HSPU
1 min REST
11 Strict HSPU

C. AMRAP 8 min – Team of 2 – You Go I Go
10m Double KB Frontrack Carry 20/12
10m Farmers Walk 20/12

Tisdag 11/9
A1. Backsquats 8 Sets x 3 Reps – Bygg vikt efter hand
A2. 1 Round of Cindy (Not for time, 8 Rounds in total)

B. E2MOM 12 min – Samma vikt, 70% av 1 RM
1 Power Snatch
1 Squat Snatch
1 Hang Squat Snatch
1 Snatch Balance

C. 3 RFT – TC 8 min
200m Run
20 KB-Swings 24/16

Onsdag 12/9
A. EMOM 12 min
1. 45 DU / 45s DU-Practice
2. 10m Handstandwalk / Wallwalks / Boxwalks
3. 10 Alt KB-Snatches
4. 10m Handstandwalk / Wallwalks / Boxwalks

B. 4 Rounds – 2 min ON 2 min OFF
300/250m Row
AMRAP Slamball Cluster+Ballslam

C. AMRAP 6 min
10-20-30-40…
Hollow Rock
Superman Rock
Plank for seconds

Torsdag 13/9
A. E2MOM 20 min Complex – Bygg vikt efter hand
1 Power Clean
1 Push Jerk
1 Squat Clean
1 Split Jerk

B. AMRAP 16 min – Team of 2 – Share Anyhow
10-20-30-40-50…
T2B
C&J 40/30

Fredag 14/9 - Hero Wod "Martin Bell" Teamstyle!

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