Måndag  9:e

EMOM 8 min
A) 5-8 Strict T2B/T2Rings
B) 3-5 Strict HSPU

AMRAP 7 min
5-10-15-20-25….
Double KB Cleans
Double KB STOH
Rest 2 min

AMRAP 7 min
21-15-9
Double KB deadlifts
Hspu

Tisdag 10:e

Every 90s for 9 min
5 Squat clean

AMRAP 16 min
10 Box jump overs
14 DB-snatch
18 Situps

Onsdag 11:e

In 10 min
4 rounds of:
10 Hollow rocks
10 V-ups
10 Situps
10s Hollow hold
Rest 30-60s between rounds

27-18-12 (Cap 10 min)
Power snatch
Pullups/C2B

Finisher
5 min max of handstand progression, when you fall – do 5 ball over shoulder

Torsdag 12:e

EMOM 24 min
A) 2 Deadlifts
B) 10 UB DB-power clean
C) Max rep lateral-burpee
D) Rest

Fredag 13:e

”Crystal Lake”
”Fran” (If completed in 3:59 or less, move on to 1. If 4:00 or more, move on to 2)

1: ”Jackie” (If completed in 9:59 or less, move on to 10. If 10:00 or more, move on to 15)

2: ”Karen” (If completed in 9:59 or less, move on to 15. If 10:00 or more, move on to 20)

10: ”Amanda”

15: ”Diane”

20: ”Barbara” (1 round)

(Rest 3 minutes between every part of this workout)

Söndag 15:e

EMOM 12 min
HSPU/Ring dips

AMRAP 9 min
10 Lunges
8 DB Jerk
6 Pull-ups