Måndag

EMOM 8 min
A) 8 DB Hammer curls
B) 8 DB Strict press

AMRAP 17 min
10 Toes to bar/toes to rings/hanging knee raises
20 Wallballs
30 DB Snatch

Tisdag

In teams of two
AMRAP 25 min
4 Rounds of
10 Sync Burpee over KB
20 Sync KB Snatch
then,
3 Rounds of
30 Pull-ups – partner holds plank
40 V-ups – partner hangs from bar
then,
2 Rounds of
50 Broad jumps 1m/1,5m
60 KB Swings

Onsdag

EMOM 6 min
5 Hang squat clean

4×4 min
60 Double unders
20 Lunges with D-ball
Max rep HSPU remaining time
Rest 1 min between rounds

Torsdag

EMOM 8 min
A) 2-5 Strict pull-ups
B) 2-5 High box jumps

Rest 2 min

EMOM 8 min
A) 1-2 Rope climbs
B) 30s Overhead DB hold (1-arm)

3 Rounds of (Cap 6 min)
8 Burpee box jump over
16 2xDB Shoulder to overhead
4 Bar MU/Chest to bar/pull-ups

Fredag

E2M 12 min
4 Power clean + 4 Thrusters

AMRAP 12 min
12 KB Swing
12 Goblet squats
Put down the KB = 5 D-ball over shoulder

Lördag

In teams of two
AMRAP 25 min*
50 Double unders
40 KB Swing
30 DB Deadlifts
20 Wallballs
10 Box jump over

*Do every other movement. 10 Sync burpees between each movement.

Söndag

6 min: Work on weakness

”Nasty Girls V2” (Cap 20 min)
3 Rounds for time of:
50 Pistols/Scaled pistols/Reverse lunges
7 R-MU/Bar-MU/ Chest to bar/Pull-ups/Jumping-CTB
10 Hang power clean