Måndag

 ”Murph”
For time: (Cap = At end of class)
1600m Run
100 Pull-ups
200 Push-ups
300 Air squats
1600m Run

Start and finish with 1600m run, portion the rest of the work anyhow

Tisdag

EMOM 14 min
1) 4-6 Front squats
2) 4-6 HSPU

AMRAP 10 min
Buy in: 50 Wallballs
then,
10 Deadlifts
10 Lateral burpees

Onsdag

EMOM 10 min
1) 150/125m Row sprint
2) 6-12 Chest to bar/pull-ups

AMRAP 15 min
21-15-9*
Toes to bar
Power clean
*60 DU after each round

Torsdag

In teams of two
AMRAP 27 min, share anyhow
3 Rounds of
18 Sync Lunges (with DB/KB)
11 Burpee box jumps

3 Rounds of
18 1,5m Slamball toss
11 Shuttle run

3 Rounds of
18 Clean and jerk (with 2xDB/KB)
11 Strict HSPU

Fredag

For time (Cap 25 min)
1600m Run
10 Rope climbs
10 Clusters

5 Rounds of:
30 KB Swing
30 Wallballs
then,
100 Burpee to plate

Lördag

In teams of two
AMRAP 24 min

2 rounds each of:
20 DB Deadlifts
10 Toes to bar
then,
200m slamball carry each
then,
2 synced rounds of:
20 DB Hang clean and jerk (1xDB)
10 DB Lunges
then,
400m partner run

Söndag

6 min work on weakness

For time (Cap 20 min)*
20 DB Squat clean
30 Box jump over
40 Jumping lunges
50 Pull-ups
60 DB Snatch
70 KB Swing
*3 Vanmakers after each movement