Måndag 29:e

Games 2008
5 rounds for time (Cap 8 min)
5 Deadlifts
10 Burpees

EMOM 8 min
A) 6-12 Chest to bar/pull-ups
B) 6-12 Push-ups

Rest 2 min

EMOM 8 min
A) 6-12 Seated DB Press
B) 6-12 DB Rows/arm

Tisdag 30:e

E2M for 10 min
1 Power clean + 4 Frontrack lunges + 1 Shoulder to overhead

Games 2017
10 Rounds for time (Cap 14 min)
9 Thrusters (heavy)
35 Double unders

Onsdag 31:a

Games 2013
For time (Cap 5 min)
21 Medball situps
15 Snatches
9 Burpees over box (highest, get over anyhow)

EMOM 20 min
A) 10-30s Handstand practice
B) 4-8 Toes to bar
C) 10-30s Hollow hold
D) 4-8 Good mornings

Torsdag 1:a

In 6 min
3×4 KB/DB Overhead squat per arm (increassing weight if possible)

Games 2016
For time (Cap 20 min)
15 Back squats (from floor)
20 Bar facing burpees
6 HSPU
18 Front squats (lower weight)
20 bar facing burpees
4 HSPU
21 Overhead Squats (lower weight)
20 Bar facing burpees
2 HSPU

Fredag 2:a

Games 2011
For time (Cap 11 min)
5-4-3-2-1*
Rope climbs/Strict pull-ups
Clean and jerk

*Increase clean and jerk weight every round

AMSAP 3 min (As Many Seconds As Possible)
Plate overhead hold  – Hang from bar – Plank
Break = 5 V-ups

Rest 2 min

AMSAP 3 min
Hang from bar
Break = 5 V-ups

Rest 2 min

AMSAP 3 min
Plank
Break = 5 V-ups

Lördag 3:e

In teams of two (Cap 30 min)
30 Sync Lunges with KB goblet hold
40 Wallballs each
30 HSPU (share anyhow)
40 Wallballs each
30 Sync Lunges with KB goblet hold
then,
3 Rounds
30 Sync Goblet squats
30 Sync Burpees over KB

Söndag 4:e

”Hulk Hogan”
E2M for 20 min
5 Power cleans
3 Strict pull-ups
7 Burpees

8 min
Work on weakness