WEDNESDAY
Skill/Strength
Every 4 min for 8 min (2 sets)
10 sec front level
10 alternating v-ups
10 Push ups to open up (Hollow body position)
ASAP Dead hang to L-sit (ASAP=As many as possible)
10+10 Side up (side jackknife) https://www.youtube.com/watch?v=eLUSfdbxvF8
20 sec Flutter kicks https://www.youtube.com/watch?v=ANVdMDaYRts
Knyta händerna bakom rygg, använd gummiband
1 Diamond push up https://www.youtube.com/watch?v=J0DnG1_S92I
Metcon
12 min AMRAP
10 Devils press 2×15/10kg
2 rope climb
500/400m row
L1: 2×22,5/15kg
L2: RX
L3: 20 wallballs 9/6kg, 4 banded strict pullups
L4: 20 wallballs 9/4kg, 4 ring rows