Måndag  23:e

EMOM 10 min
3 Deadlift + 3 Burpees over bar

Three rounds of:
1 min Burpee box jump
1 min KB Snatch right arm
1 min Goblet squats
1 min KB Snatch left arm
1 min rest

Tisdag 24:e

EMOM 12 min, work 30s rest 30s
A) Kipping HSPU
B) L-sit hold/active hold from bar

AMRAP 12 min
9-12-15*
CTB/Pull-ups
Thrusters

*If you finish the round of 15 reps start over at 9 reps.

Onsdag 25:e

In teams of two:
AMRAP 9 min*
5 Devilpress
5 Toes to bar
5 Wallball

*Work every other round

2 min rest

In 8 min
Find 1RM clean (both)

2 min rest

AMRAP 4 min (share anyhow)
Ball over shoulder

Torsdag 26:e

In 8 min
Find todays heaviest complex of: 1 Snatch + 1 Hang snatch

AMRAP 7 min
Buy in: 30 KB-swing
Then,
30 DU
15 DB Clean

Rest 2 min

AMRAP 7 min
Buy in: 30 DB Cleans
Then,
30 DU
15 KB-swing

Fredag 27:e

2-2-2-3 minutes
(1 minute rest between rounds)
10 V-ups
4 Alt Pistols
then,
Max repetitions OHS in the remaining time.

EMOM 12 min
A) 2-8 Strict Toes to bar/Toes to ring
B) 8-20 Push-ups

Söndag 29:e

EMOM 12 min
4-8 Pull-ups/Hanging leg raises/Rope climbs

AMRAP 10 min
5 Hanging leg raises
10 DB/KB Hang cleans
15 Box jumps