Måndag 17:e

In teams of two:
AMRAP 20 min
40 Air squats
30 KB Swings
20 DB Shoulder to overhead
10 Burpee box jump
5 Strict pull-ups
Partner A does 40 air squats. Partner B does 30 kb swings. Partner A does 20 DB STOH and so on.

Rest 3 min

AMRAP 5 min
DB box step overs
*Partner not working must hold plank position for reps to count

Tisdag 18:e

E2M 12 min
2 Power clean + 2 Front squats + 2 Thrusters

AMRAP 12 min
22 Wallballs
16 DB Snatch
10 Push-ups

Onsdag 19:e

2 Rounds for time of (Cap 5 min)
10 Toes to bar
10 Devilpress

EMOM 20 min
1) 3-5 deficit HSPU/HSPU/Strict shoulder press
2) 10-30s support hold on rings/box
3) 20-40s Flutterkicks
4) Rest

Torsdag 20:e

Hero WOD “Tommy Mac” (Cap 35 min)

2 Rounds for time of: 
12 Burpees
12 Thrusters
12 Burpees
12 Power snatch
12 Burpees
12 Push jerks
12 Burpees
12 Hang squat cleans
12 Burpees
12 Overhead squats

Fredag 21:a

AMRAP 5 min
2-4-6-8….
Bar MU/CTB/Pull-up
DB Lunges

Rest 5 min

AMRAP 5 min
2-4-6-8…
Chest to bar/Pull-up/Jumping chest to bar
Ball squats

Rest 5 min

AMRAP 5 min
2-4-6-8….
Pull-ups/Jumping chest to bar/Kipping ring rows
Ball over shoulder

Söndag 23:e

”Comptrain Open test”

AMRAP 20 min
50 Wallball Shots
50 Double-Unders
40 Box Jumps
40 Toes-to-Bar
30 Chest-to-Bar Pull-ups
30 Burpees
20 Power Cleans
20 Jerks
10 Power Snatch
10 R-Muscle ups

EMOM 8 min
Work on weakness