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