Måndag 20:e

Pick your poison:
1 mile run or 100 burpees
then,
5 Rounds of
10 KB Snatch
20 Goblet squats
30 KB High swing
then,
Choose A or B as AMRAP for the remaining time
A) 400m run, 8 Devilpress, 16 DB Shoulder to overhead, 8 DB Clean
B) 15 Burpee to plate, 100m farmers carry, 15 DB Snatch, 100m sprint

Tisdag 21:e

EMOM 14 min
A) 4-10 Negative Pull-ups
B) 8 Seated DB Press

AMRAP 10 min
5 Bar-MU/CTB/Pull-up/etc
50 DU

Onsdag 22:e

In 10 min find max of the complex:
1 Squat clean + 1 Front squat + 1 Hang squat clean

EMOM 14 min
A) 30s max Clean and jerk
B) 30s DB/KB Lunges

Torsdag 23:e

In teams of two
AMRAP 6 min
10 DB Shoulder to overhead
10 DB Box step overs
Share anyhow, partner must do bearhug hold with ball for reps to count

Rest 2 min

6 min to find max for both of:
2 Power snatch + 2 Hang snatch

Rest 2 min

AMRAP 6 min
DB thrusters
Partner must hang from bar for reps to count

Fredag 24:e

0.00-.05.00
Plank (every time you break = 5 Ball over shoulder)
05.00-07.00 Rest
07.00-12.00
Handstand (every time you break = 5 Ball squats)
12.00-17.00: Rest
17.00-24.00:
AMRAP 6 HSPU, 12 Toes to bar