Måndag 12:e

EMOM for 10 min
A) 8 Arnoldpress
B) 8 DB rows (Heavy)

E2M 16 min
0-2 etc) 30-20-10-5 Snatch*
2-4 etc) Rest
*Heavier snatch every round
You have 2 minutes to complete the snatches. Rest 2 minutes and increase weight for the next round of snatches. Look at each round as a ”for time” event.

Tisdag 13:e

In 11 min
6 sets of: 1-2 Wallwalk + 4-8 Strict pull-ups

AMRAP 13 min
15 KB High swing
12 Box jump over
9 HSPU

Onsdag 14:e

”Bring Sally Up”
Squats (choose your own object)

AMRAP 20 min
10-15-20-25….*
Toes to bar
DB Snatch
1-arm DB Shoulder to overhead

*50 DU after each round

Torsdag 15:e

EMOM 12 min
A) 4 Deadlifts + 4 Hang power cleans
B) 4 Power cleans + 4 Front rack lunges

E2M for 12 min
10 Box facing burpee box jump over (AFAP)
(Walking or standing rest)

Fredag 16:e

For time (Cap 7 min):
25-15-10
Wallballs
Pull-ups

EMOM for 18 min
A) 4-8 V-ups with 3 second hollow hold after each rep
B) 20+20 sec OH DB/KB carry
C) 4-8 Box step overs

Lördag 17:e

In teams of 2 (Work every other round):
AMRAP 8 min
4 Burpee box jump
6 1-arm DB Thrusters
8 Toes to bar

Rest 2 min

AMRAP 8 min
4 Ball over shoulder
6 1-arm DB Hang clean and jerk
8 Box jump over

Rest 2 min

AMRAP 8 min
4 Pistols
6 Ball squats
8 DB Snatch

Söndag 18:e

”Filthy Fifty” (Cap 35 min)
50 Box jumps
50 Jumping pullups
50 KB Swings
50 Lunges
50 Knees to elbows
50 Push press
50 Back extensions/good mornings
50 Wallballs
50 Burpees
50 Double-unders