Måndag 6:e

”Running Jackie”

For time (Cap 14 min)
1 mile run
50 Thrusters (empty bar)
30 Pull-ups

EMOM 10 min
A) Hollow rocks
B) Superman rocks

Tisdag 7:e

On a running clock
0.00-02.00
Max rep strict Pull-ups
02.00-04.00
Max total time L-sit
04.00-06.00
Max total time handstand
06.00-10.00
Rest
10.00-16.00
6-8-10-12…
Burpee to plate
DB Cleans
100m farmers walk after each round
16.00-18.00
Rest
18.00-24.00
6-8-10-12…
Pull-ups
DB Shoulder to overhead
100m bearhug carry after each round

Onsdag 8:e

For time (Cap 5 min)
21-15-9
Box jumps
Shoulder to overhead

EMOM 8 min
1 Power snatch + 2 Overhead squats

Rest 2 min

EMOM 8 min
1 Power clean + 2 Push press

Torsdag 9:e

Every 2 min for 12 min
8 Deadlift + 5-10 Toes to bar

AMRAP 12 min
30 DU
2-4-6-8…
Pistols
HSPU

Fredag 10:e

In 12 min
6×6 Front squat

AMRAP 5 min
10 KB swing
10 Push-ups

Rest 2 min

AMRAP 5 min
10 KB snatch
100m run