Måndag 5:e

In 11 min
5-5-5-5-5 Clean and jerk

AMRAP 13 min
6 Burpee over plate
12 Lunges with plate overhead
6 Toes to bar

Tisdag 6:e

EMOM for 20 min
A) 30s Handstand/wallstand/wallclimb/headstand
B) 30s Hollow rocks/hold
C) 30s Double unders
D) Rest

12-8-4 (Cap 5 min)
HSPU
Pistols

Onsdag 7:e

AMRAP 35 min
”Fran”
21-15-9
Thrusters
Pull-ups

”Karabell”
10 rounds of
3 Snatch
15 Wallballs

Remaining time:
AMRAP ”Cindy”
5 Pull-ups
10 Push-ups
15 Air squats

Torsdag 8:e

E2M 16 min
8-12 V-ups/tuck crunches + 8-12 Romanian/Stiff leg deadlifts

AMRAP 8 min
1-2-3-4-5…
Box jump over
Ball over shoulder

Fredag 9:e

In teams of two
AMRAP 6 min
8 Burpee over partner (partner holds plank)
16 Sync 1-arm DB Hang clean and jerk

Rest 3 min

AMRAP 6 min
8 Burpee over partner (partner holds plank)
16 Sync DB Snatch

Rest 3 min

AMRAP 6 min
8 Burpee over partner (partner holds plank)
16 Sync DB Thrusters

Lördag 10:e

In teams of two, share anyhow (Cap 30 min)
5 Rounds of
10 Sync KB/DB Deadlifts
10 HSPU
then,
3 Rounds of
30 Chest to bar/Pull-ups
30 Wallballs
then,
1 Round of
50 Toes to bar
50 Front squats

Söndag 11:e

”Jumping Murph” (Cap 40 min)
200 Double unders
100 Pull-ups
200 Push-ups
300 Air squats
200 Double unders

Start and finish with 200 DU. Portion the rest of the work anyhow.