Måndag

In teams of two (Can be done in teams of 4 using worm to jump over, do burpee over and finish with 30 C&J)
For time (Cap 24 min)
400m run (both)
80 Box jump over (shared)

then,
21-15-9
Syncro DB Snatch
Syncro Burpee over DB

then,
30 Syncro 2xDB clean and jerk (2 DB)

Tisdag

AMRAP 20 min
15 Bar-MU/ 18-30 CTB/Pull-ups
30 Hang power clean
30 HSPU
30 Front squats
30 Toes to bar
30 Shoulder to overhead

5-6 min work on weakness

Onsdag

EMOM 18 min
1) 3-6 Rope pull-ups
2) 4-8 Strict press
3) 30s Bearhug walk

3 Rounds for time of (Cap 6 min)
10 KB Snatch
50 Double unders
10 KB Clean and jerk

Torsdag

In 12 min, 5-7 sets of
5 Ovearhead/Front squats

AMRAP 11 min
4-8-12…
Lunges with 1xDB OH, 1xDB Front racked
Burpee to plate
100m run after each round

Fredag

Midsommarafton
Vill du träna ändå? Kör detta:
EMOM 8 min
2-4 Squat snatch

3x AMRAP 4 min, 2 min rest
10 Power snatch
10 Box jump over
10 Push-ups

Lördag

In teams of two
AMRAP 6 min
93 Double unders
21 HSPU

Rest 3 min

AMRAP 6 min
21 Thrusters
10 Ball over shoulder
4 Rope climbs

Rest 3 min

AMRAP 6 min
3-6-9…
KB Swings
2xDB Shoulder to overhead

Söndag

For time (Cap: end of class)
1 mile run
22 Wallballs
22 R-MU/B-MU/CTB/Pull-ups
22 Wallballs
22 Power clean
22 Wallballs
1 mile run