Måndag 2:a

”Mary” – AMRAP 20 min
5 HSPU
10 Pistols
15 Pull-ups

Tabata – 20 on 10 off
A) Gobletsquats
B) Push-ups

Tisdag 3:e

In teams of two
AMPRAP 6 min
Burpees, partner must hold bar in Front rack for reps to count

Rest 3 min

In 6 min
Find 1RM Clean and jerk for both athletes

Rest 3 min

AMRAP 6 min, sync reps
6-8-10-12…
Ballsquat
KB-snatch

Onsdag 4:e

EMOM 20 min
1) 10-30s L-hang from bar
2) 5-15 kip HSPU
3) 30s plank from forearms to hands to forearms and so on
4) 1-3 Rope climbs

AMRAP 2 min
6 Power cleans
6 Box jump

rest 1 min

AMRAP 2 min
6 Power snatch
20 DU

Torsdag 5:e

In 10 min
5 sets of 3 Thrusters

AMRAP 14 min
400m run
5 Vanmakers
10 Deadlifts

Fredag 6:e

EMOM 12 min
1) 3-5 Ring muscle up/Bar muscle up/Chest to bar/Pull-ups
2) 3-5 Overhead squats/Front squats

EMOM 12 min
1) 30s Burpee to plate
2) 30s KB-snatch