Måndag

EMOM 12 min
1) 8 Power clean
2) 8 V-ups

”Comp train benchmark Joker” (Cap 12 min)
1-10
Toes to bar
10-1
Deadlifts

Tisdag

9-12-15 (Cap 7 min)
Thrusters
Box jumps

In 16 min, do 8-10 sets of:
6 KB Snatch L-arm + 6 KB Snatch R-arm + 3-6 Ball over shoulder

Onsdag

In teams of 2
AMRAP 25 min (Shared anyhow)
10 Bar MU/Chest to bar
20 DB Burpees
30 DB Snatch
40 Toes to bar
50 DB Hang clean and jerk
60 Double unders (each)

Torsdag

EMOM 14 min
1) 1 Rope climb + 4-6 Pistols
2) 1-5 Strict HSPU + 5-10 Pull-ups

For time (Cap 11 min)
30 DB Box step over
40 Overhead squats
30 DB Box step over

Fredag

EMOM 6 min
3 Snatch anyhow

AMRAP 18 min
80 Double unders
40 KB Swings
20 Shoulder to overhead
10 Burpee to plate

Lördag

In teams of 2 (last part can be done in team of 4 with worm)
(Cap 35 min)
22-16-10 (Shared)
HSPU
Wallballs

4 Rounds of
8 Partner Deadlifts
12 Sync Burpees over bar

32-28-24-20 (Sync reps)
KB High pulls
Goblet hold lunges
Sit ups

Söndag

For time (Cap 20 min)
4 Rounds of
6 Bar MU/Chest to bar
3 Heavy Devilpress
3 Rounds of
15 Toes to bar
60 Double under
2 Rounds of
30 Wallballs
5 Cleans
then,
20 DB Overhead lunges (10/arm)