Måndag 3:e

6 Rounds for time (Cap 12 min)
30 DU
8 DB Cleans
8 DB Thrusters

E2M 12 min
6 Snatch deadlifts + 4 Hang power snatch + 2 OHS

Tisdag 4:e

EMOM 20 min
1) 1-5 Ring MU/Bar MU/ Chest to bar pull-up/pull-up
2) 8-15 V-ups
3) 1-2 Wallclimbs
4) 20-30s L-sit

AMRAP 5 min
10 Wallballs
5 Burpees

Onsdag 5:e

7 min: Handstand/handstand walk practice

AMRAP 18 min
Buy in: 75 KB Swing
Then,
12 Box jump overs
12 Toes to bar
6 Ball to shoulder
6 Hang power cleans

Torsdag 6:e

In teams of two:
AMRAP 5 min
2-4-6-8…
2xDB Shoulder to overhead
DB Squats

Rest 2 min

AMRAP 5 min
HSPU

Rest 2 min

AMRAP 5 min (sync reps)
10 Burpee over DB:s
10 DB Snatch

Rest 2 min

AMRAP 5 min
Meters on rower

Fredag 7:e

AMRAP 11 min
2 Strict pull-ups
4 Front squats
6 Kipping pull-ups
8 Deadlifts

In 13 min do 6 sets of:
6 DB Step-ups + 8 Push-ups on DB

Söndag 9:e

”Tommy Mac”

2 Rounds for time of (Cap 30 min):
12 Burpees
12 Thrusters (52,5/35kg)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 Overhead Squat