Functional fitness v33

MÅNDAG

A, 4 sets:
4 Deadlifts (no touch and go) 75-80%+ of 1 RM Deadlift
30 sec after each set:
3 Broad Jumps for max length

B, E2MOM 10 min (5 sets):
15/12 Cal Erg
20 Wall Balls

TISDAG

A, Strict Pull Ups: (In 10 min)
3 sets*5+ reps
- Last set = max reps

B, 10 Rounds For Time:
5 Pull Ups
10 Abmat Sit Ups
12 Alt 1DB Hang Clean & Jerk
200 m Run

Cap 25 min

ONSDAG

3 Rounds For Max Reps:

AMRAP 2 min:
5 2DB Hang Squat Cleans
10 Floor Press

Rest 1 min

AMRAP 2 min:
2 Wall Complex: 1 Wall Walk + 1 Wall Facing HSPU to abmat
10 Air Squats

Rest 1 min

AMRAP 2 min:
5 Toes to Bar
5 Burpee To Target

Rest 1 min

TORSDAG

A, Start min 0
EMOM 8 min:
1 Squat Clean Thruster
- Start at 70%+ of 1 RM Thruster and build to a heavy single

B, Start min 12
Open 17.5
10 Rounds For Time:
9 Thrusters 43/30 kg (95/65 lbs)
35 Double Unders

Cap 20 min

FREDAG

Partner Workout Teams of 2:
AMRAP 32 min:
30 Power Snatch
30 Burpee Over Bar
30 Back Rack Reverse Lunges
30 Toes to Bar