Måndag 28:e, memorial day

”Murph”
1600m run
then,
100 pull-ups
200 push-ups
300 air squats
(split anyhow)
then,
1600m run

If you’ve got a 9/6 kg vest or body armor, wear it.
(Scale length of run and/or amount of reps proportionally to meet a time cap of 40-50 min)

Tisdag 29:e

EMOM 10 min
1) 6-14 Toes to bar
2) 40s Burpee box jump

Rest 4 min

EMOM 10 min
1) 6-14 DB lunges
2) 40s DU

Onsdag 30:e

3×3 min AMRAP with 2 min rest between
10 KB-swing
5 Power snatch

In 10 min
5×3 Pushjerks

Torsdag 31:a

EMOM 6 min
1) 5-10 Negative Pull-ups
2) 5 Heavy Front squats

9 Rounds for time (Cap 18)
200m run
10 DB thrusters

Fredag 1:a

In teams of 2:
AMRAP 7 min
5 DB Deadlifts
5 DB Cleans
5 DB STOH
”I go you go”

Rest 2 min

7 min to find 2RM deadlift for both athletes

Rest 2 min

AMRAP 7 min
2-4-6-8…
Sync KB high swing
Sync Burpees

Söndag 3:e

In 10 min
Build to a heavy front/overhead squat

Five rounds for time
400 m run
15 Overhead/front squat