Måndag  16:e

Teams of 2-3
AMRAP 25 min
20-30-40-50…
Box-overs
V-ups
Power clean

The team member/members not working holds a KB above the floor. If you put down the KB the whole team has to do 5 HR burpees. After each round: two of the team members has to 10 synced KB-swings.

Tisdag 17:e

In 12 min
10-8-6-4
Deadlifts

6-9-12-15-18-21
Chest to bar pull ups
24-36-48-60-72-84
DU

Timecap: 13 min

Onsdag 18:e

EMOM 15 min
A) 5-12 Ring rows
B) 20-40s L-sit
C) 20-40s Hollow hold

AMRAP 5 min: Thrusters
Directly into
AMRAP 5 min: Power snatch

Torsdag 19:e

AMRAP 6 min
2-4-6-8…
DB Squat clean
HR Burpees

Rest 2 min

AMRAP 6 min
15/10 cal AB
10 KB/DB Snatch

Rest 2 min

AMRAP 6 min
10-20-30….
Wallballs
5-10-15.20…
Toes to bar

Fredag 20:e

In 15 min
2×5 Strict press
2×3 Push press
2×1 Push jerk

AMRAP 9 min
4 devilpress
8 DB- sh2oh

Söndag 22:a

For time
50 KB High pulls
50 box jump overs
50 deadlifts
50 wallballs
50 Push-ups/ring dips
50 wallballs
50 deadlifts
50 box jump overs
50 KB High pulls