Måndag 17:e

EMOM 12 min
0.00-04.00:
3 Hang power cleans
04.00-08.00:
4 Power cleans
08.00-12.00:
5 Deadlifts

For time (Cap 12 min)
20-18-16-14-12 Toes to bar
10-10-10-10-10 Target burpees

Tisdag 18:e

In 8 min
4-5 sets of: 1 Wallwalk + 20-30 sec Handstand hold

E2M 16 min
5 Push-ups on DB + 5 DB Push press + 40-60 DU

Onsdag 19:e

In teams of 2
AMRAP 6 min (share anyhow)
20 Burpee box jump over
40 KB Swing

Rest 3 min

6 min to find 2RM Cluster (both)

Rest 3 min

AMRAP 6 min (share anyhow)
10 HSPU
20 Snatches

Torsdag 20:e

For time (Cap 7 min)
100 Thrusters (light)

EMOM 16 min
A) 8 BB Frontrack lunges (step forward)
B) 4 DB Snatch right arm (heavy)
C) 8 BB Frontrack lunges (step back)
D) 4 DB Snatch left arm (heavy)

Fredag 21:a

In 10 min
5-6 sets of: 1 Rope climb + 8-10 Tuck crunches + 5 Barbell rows

AMRAP 14 min
12 Chest to bar/Pull-up/Jumping CTB/Rope row
6 Ball over shoulder
3 High box jumps

Lördag 22:a

In teams of 2
AMRAP 7 min (Work every other round)
5 DB Deadlifts
5 DB Cleans
5 DB Shoulder to overhead

Rest 2 min

7 min to find 2RM Deadlift for both athletes

Rest 2 min

AMRAP 7 min (Sync reps)
2-4-6-8…
KB High swing
Burpees to plate

Söndag 23:e

E2M 10 min
3 Deadlift + 2 Hang power clean + 1 Shoulder to overhead

AMRAP 14 min
8 Toes to bar
10 1-arm DB Hang power clean and shoulder to overhead
50 DU