Måndag

E2M for 10 min
2 Front squats + 2-5 Strict HSPU

AMRAP 14 min
10 Thrusters
10 Burpees over bar
10 Power cleans

Tisdag

E2M for 18 min
30s plank into 6-12 kipping Chest to bar/Pull-ups/Beat swings

EMOM 6 min
A) Boxjump over
B) DB Lunges
C) Burpees
D) DB Snatch
E) Burpee box jump over
F) DB Hang clean & jerk
Work the entire min then switch station without any rest.

Onsdag

0:00-07:00: AMRAP
40 Double unders
20 KB Swing
10 Goblet squats
07.00-10.00: Rest

10.00-15.00: Find max:
1 Deadlift + 2 Hang squat clean + 2 Shoulder to overhead
15.00-18.00: Rest

18.00-25.00: AMRAP
80 Double unders
40 KB Swings
20 Goblet squats

Torsdag

In teams of 2
AMRAP 11 min
2-4-6-8…
DB Cleans
DB Shoulder to overhead
(Partner holds D-ball for reps to count)

Rest 3 min

AMRAP 11 min
2-4-6-8….
Ball squats
Ball over shoulder
(Partner holds KB for reps to count)

Fredag

6 min handstand walk practice

For time (Cap 20 min)
3 Rounds of:
7 Deadlifts
7 Bar-mu/CTB/Pull-ups

then,

3 Rounds of:
21 Wallballs
21 Toes to bar

then,

30 Lunges (hold DB/KB farmers)
28 Burpee box jump
30 Lunges (hold DB/KB farmers)

Lördag

In teams of 2
For time (Cap 25 min)
30 Wallballs
30 Chest to bar
30 DB Snatch
(Share anyhow)
then,

50 Thrusters
10 Rope climbs
40 Thrusters
8 Rope climbs
30 Thrusters
6 Rope climbs
(Share anyhow)

9-6-3 (reps each)
Strict HSPU
Hang power cleans

Söndag

4 min work on weakness

For time (Cap 26 min)
100 Pull-ups
100 KB High swing
100 Double unders
100 Overhead/Front Squat