Måndag 14:e

EMOM 5 min
2-8 Negative Pull-ups
Directly into,
EMOM 5 min
2-8 Strict Ring dips

AMRAP 6 min
10 Box jumps
20 KB-Swing

Rest 2 min

AMRAP 6 min
10 Box jumps
20 KB-Swing

Tisdag 15:e

Teams of two
AMRAP 10 min
10-15-20-25…
Sync. Bar facing burpees (Sync on the ground)
Sync. Double DB-cleans (Sync at shoulders)

Rest 4 min

AMRAP 10 min
4-6-8-10…
Sync. Goblet squats (sync both at the bottom and at the top of the movement)
Sync. DB-snatch (sync at the top of the movement)

Onsdag 16:e

In 9 min
Find todays 1RM Cluster

”Cindy got the runs”
AMRAP 15 min
400m Run
5 Pull-ups
10 Push-ups
15 Airsquats

Torsdag 17:e

”Pernilla light” (Cap 6 min)
21-15-9
Power snatch
V-ups/Sit-ups

EMOM 18 min
1) 5-10 Toes to bar
2) 5-10 HSPU
3) 20-40s Plank (from elbows up to your hands and down again)

Fredag 18:e

AMSAP 3 min (S = seconds)
Hang from bar

AMRAP 20 min
50 DU
10 DB-Push press right arm
5 Ball over shoulder
10 DB-Push press left arm

E2M 2 for remaining class time: Power clean

Söndag 20:e

In 10 min
6-5-4-3-3-3 Clean

21-15-9
Air squats
Hang power cleans
Burpees