Måndag

In teams of two, share anyhow
AMRAP 10 min
20 Wallballs
80 Double unders
2 Wall walks

Rest 4 min

AMRAP 10 min
24 Lunges with KB goblet hold
12 1-arm KB push press
12 Box jump

Tisdag

EMOM 12 min
1) 20-30s L-sit
2) 20-30s Handstand

”Frantastic” (Cap 10 min)
21 Thrusters
9 Ring MU/Bar MU/Chest to bar/Pull-ups
15 Thrusters
15 Chest to bar/Pull-ups
9 Thrusters
21 Pull-ups/Jumping pull-ups/Ring rows

Onsdag

In 11 min, do 5-7 sets of:
15-20 Banded good mornings + 8-12 Barbell bent over row

AMRAP 13 min
200m run
12 Jumping squats with bar back racked
30s Plank

Torsdag

EMOM 20 min
1) 6-10 HSPU
2) 6-10 Power clean
3) 6-10 Toes to bar
4) Rest

AMRAP 5 min
6 DB Snatch
6 Burpees over DB

Fredag

6 min work on weakness

AMRAP 20 min
100m Slamball carry
20 KB Swings
10 Lunges 1xDB Overhead 1xDB Front rack (regionals 2018 style)
20 DB Shoulder to overhead

Lördag

In teams of two (Can be done with teams of four using worm for DL, over shoulder and squats)
AMRAP 24 min
3 Rounds of
15 Sync DB Deadlifts
8 Burpee box jump over (each)

2 Rounds of
20 Ball over shoulder
20 DB Box step over

1 Rounds of
40 Ball squats
80 Toes to bar

Söndag

AMRAP 3 min
100m run
9 Power clean

Rest 3 min

AMRAP 3 min
100m run
7 Hang squat clean (heavier)

Rest 3 min

AMRAP 3 min
100m run
5 Squat clean (heavier)

Rest 3 min

AMRAP 3 min
100m run
3 Clean and jerk (heavier)