Måndag 3:e

EMOM 10 min
10 DB Thrusters

EMOM 15 min
A) 40-60 Double-unders
B) 18 Wallballs
C) 10 Pull-ups

Tisdag 4:e

AMRAP 6 min
1-2-3-4…
HSPU
10-20-30-40…
KB Swings

E2M for 18 min
6 Push-ups on DB
6 DB Deadlifts
6 DB Push-press

Onsdag 5:e

In teams of 2, do every other round:
AMRAP 8 min
8 Toes to bar
8 Box jump over

Rest 2 min

AMRAP 8 min
8 DB 1-arm hang clean and jerk
8 Burpees

Rest 2 min

AMRAP 8 min
8 KB Snatch
8 Burpee box jump over 

Torsdag 6:e

EMOM 12 min:
A) 1-4 strict MU/Chest to bar/Pull-up
B) 5 Front squats

5 Roundsfor time (Cap 12 min)
5 Ball over shoulder
10 Sumo deadlift high pull/Clean high pull
20 DB Overhead lunges

Fredag 7:e

00:00-02:00:
AMRAP Renegade rows
02:00-04:00:
AMRAP Ring dips
04:00-07:00:
Rest
07:00-13:00:
AMRAP
8 Deadlifts
10 Hang power cleans
12 Sjoulder to overhead
13:00-16:00:
Rest
16:00-20:00:
AMRAP Renegade rows
20:00-22:00:
AMRAP Ring dips
22:00-26:00:
AMRAP
8 Deadlifts
10 Hang power cleans
12 Shoulder to overhead

Lördag 8:e

In teams of 2:
AMRAP 12 min
8 Sync DB hang squat clean
8 Sync DB shoulder to overhead
8 Sync Burpee over DB

Rest 3 min

AMRAP 12 min
6+6 Toes to bar
6+6 DB Deadlifts
6+6 Push-ups
(6+6 = Partner 1 6 reps, partner 2 6 reps)

Söndag 9:e

10 Rounds for time of: (Cap 25 min)
5 Strict pull-ups
10 reps DB movement*
15 V-ups

*DB movements:
Push press
Burpees
Power cleans
Push-ups on DB
Lunges
Front squat
Bent over rows
Snatch (1 DB)
Deadlifts
Thrusters

8 min work on weakness