Måndag 15:e

In teams of two
8 min to find 2RM Overhead squats, both athletes

Rest 2 min

AMRAP 20 min (every other round each, scale accordingly)
8 Burpee box jump
12 Front squats
40 Double unders

Tisdag 16:e

E2M 10 min
6-8 Kb/Db Deadlifts + 8-12 Toes to bar

AMRAP 5 min
7 Pull-ups
4 Power clean

Rest 2 min

In 5 min: Find 1 RM power cluster (clean+push press in one motion)

Rest 2 min

AMRAP 5 min
7 Pull-ups
4 Power clean

Onsdag 17:e

EMOM 12 min
A) 10-30s Handstand walk practice (walk, shoulder taps, wallstand etc)
B) 10-30s 90 Degrees against wall with 1 or 2 Kb in frontrack

5 Rounds for time of (Cap 12 min):
3 Ball over shoulder
4 Burpee over ball
5 Devilpress

Torsdag 18:e

EMOM 16 min
1) 1-2 Rope climbs
2) 30s Bearhug hold
3) 1-4 High box jumps
4) 30s Waiters hold
5) 2 Turkish get up
6) 30s Farmers hold
7) 2-4 Strict toes to bar
8) 30s Plank

AMRAP 8 min
2 HSPU
4 Heavy DB snatch
8 Box jump over

Fredag 19:e

4 Rounds for time (Cap 10 min):
50 Double unders
5-4-3-2 Squat snatch
*Increasing weight on the snatches

EMOM 5 min
4 Squat clean

Rest 2 min

EMOM for 5 min
2 Squat clean

Söndag 21:a

In 8 min
Work on weakness

Hero wod ”Danny”
AMRAP 20 min
30 Box jumps
20 Push press
30 Pull-ups