Måndag 7:e

EMOM 10 min
A) 4-12 Pistols
B) 6 Deadlifts

7 Rounds for time (Cap 15 min)
7 Burpee boxjump
7 Thrusters
7 Pull-ups

Tisdag 8:e

In teams of 2:
AMRAP 7 min
8-10-12…
Sync DB Snatch
5 Ball over shoulder (each) between rounds

Rest 2 min

In 7 min: Find 1RM Bear complex for both. (1 complex = Power clean, Front squat, Push press, Back squat, Push press)

Rest 2 min

AMRAP 7 min
8-10-12….
Sync KB Swings
5 Burpee over object (each) between rounds

Onsdag 9:e

In 10 min, 5-7 sets of:
8 HSPU + 4 Ring rows

16-12-8 (Cap 6 min)
Ground to overhead
Toes to bar

Rest 3 min

8-12-16 (Cap 6 min)
TTB
GTOH

Torsdag 10:e

5 Rounds of 30s work 30s rest
Bearhug walk

AMRAP 20 min
9-15-21-27… (keep adding 6 reps each round)
KB Snatch
Wallballs

Fredag 11:e

AMRAP 7 min
30 Double unders
16 2xDB Cleans
8 Push-ups on DB

EMOM 18 min
A) 5+5 standing Filly press
B) 5-8 Split squats right leg
C) 5-8 Split squats left leg

Lördag 12:e

In teams of 2:
AMRAP 24 min
(Work 3 min, then switch)
18 DB Snatch
15 Jumping lunges
12 Chest to bar/Pull-ups/Ring row

Söndag 13:e

8 min work on weakness

”Felix the cat” (Cap 18 min)
6 Rounds for Time
9 Burpees
9 Box jumps
9 Pull-ups
9 Thrusters
9 Toes to bar