Måndag 19:e

In teams of 2:
AMRAP 30 min (share anyhow)
”The Don”
66 Deadlifts
66 Box jumps
66 KB Swings
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters
66 Wallballs
66 Burpees
66 Double-unders

Tisdag 20:e

Five rounds of:
30s on 30s off
90 Degrees against wall with KB in frontrack

”The Chief”
5X3 min AMRAPs
3 Power clean
6 Push-ups
9 Air squats
Rest 1 min between rounds

Onsdag 21:a

”Randy”
For time (Cap 7 min)
75 Power snatch (20/35kg)

EMOM 16 min
A) 8 DB Curl to press
B) 4 High box jumps

Torsdag 22:a

”Josh”
For time (Cap 13 min)
21 Overhead squats
42 Pull-ups
15 Overhead squats
30 Pull-ups
9 Overhead squats
18 Pull-ups

EMOM 10 min
A) Work on weakness
B) DB Row + DB Push-ups

Fredag 23:e

”JT”
21-15-9
HSPU
Ring dips
Push-ups

EMOM 6 min
6-10 Box step ups

Rest 1 min

EMOM 6 min
6-12 Lunges (heavy)

Lördag 24:e

”Boxed while throwing up”
In teams of 2: (Cap 30 min)
10 Rounds (5 rounds each. Do 1 round then switch)
5 Deadlifts
10 Lateral burpee over bar

then,

50-50-50
Wallballs
40-30-20
Pull-ups
Share anyhow. Resting athlete holds slamball

then,

9 Rounds of (share anyhow)
7 Squat cleans (heavy)
8 Burpee box jump (high)

Söndag 25:e

”Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Etc etc

8 min work on weakness