Måndag 22:a

EMOM 12 min
A) 4-12 Pistols
B) 2 Strict/deficit HSPU

EMOM 12 min
1) 30 sec Hang squat clean
2) 30 sec DB Shoulder to overhead
3) 30 sec Bar-facing burpees/Lateral burpee over bar

Tisdag 23:e

00:00-02:00: 1 max set of kipping pull-ups
00:00-03:00: Rest
03:00-08:00: EMOM 50% of max set kipping pullups
08:00-10:00: Rest
10:00-24:00:
AMRAP
6 Renegade row
12 Box jump over
24 KB High swing

Onsdag 24:e

3 Rounds for time (Cap 6 min):
20 Wallballs
60 DU

In 8 min
4 sets of: 5 KB Snatch + 5 KB Overhead squats

Rest 2 min

In 8 min
4 sets of: 5 Double KB Clean + 5 KB Front squats

Torsdag 25:e

AMRAP 30 min
10 Vanmakers
20 Burpee box jumps (high)
30 1-arm DB Hang clean and jerk
40 DB Deadlifts
50 DB Box step over

Fredag 26:e

E2M 14 min
5-10 Strict leg raises + 5-10 Ring rows

AMRAP 11 min
3-6-9-12…
Toes to bar
Clean and jerk

Söndag 28:e

Hero wod ”Mcghee”
AMRAP 30 min
5 Deadlifts
13 Push-ups
9 Box jumps