Måndag 21:a

EMOM for 9 min:
1) 20-30s Shoulder taps/handstand hold
2) 20-30s L-sit
3) 20-30s Hollow hold

AMRAP 5 min
Buy in: 400m run
Max rep Power clean in the remaining time

3 min rest

AMRAP 5 min
Buy in: 400m run
Max rep Bar facing burpees in the remaining time

Tisdag 22:a

EMOM 7 min
7-6-5-4-3-2-1 Deadlift

AMRAP 17 min
10 Ballsquats
10 Toes to bar
20 Wallballs
20 alt DB snatch

Onsdag 23:e

In 6 min
Do as many sets as possible of 3 unbroken HSPU

3 min rest

AMRAP 6 min
3 Power snatch
6 Push press
12 Box jump overs

3 min rest

In 6 min
Do as many sets of the following complex: 2 Hang power cleans + 2 STOH

Torsdag 24:e

”The Game”

In teams of 2:
Roll the dice to decide to gather as many points as possible in 25 minutes.

1= 200m run (both athletes)
2= 2 Rounds of ”Cindy” 5 Pull-ups, 10 Push-ups, 15 Airsquats (Share anyhow)
3= 100 DU/SU + 50 KB High swing (share anyhow)
4= 60 Burpees + 20 Ball over shoulder (share anyhow)
5= 400m run with plate/medball + 20 V-ups/TTB (both athletes)
6= 10 Rounds of: 15 Goblet squats + 15 KB lunges (share anyhow)

Fredag 25:e

AMRAP 12 min
3 Bar-MU/CTB/Pull-ups
6 DB Step-ups
12 DB STOH

EMOM 12 min
1) 5 Strict toes to bar/leg raises/knee raises
2) 5 Strict pull-ups/ring rows
3) 5 Strict press with DB/KB

Söndag 27:e

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

7 RFT (Cap 10 min)
100m run
10 Power cleans