Måndag

In 10 min
Do max sets of 2-5 HSPU (Choose a set and stick to it for 10 minutes)

”Mikko in the woods”
AMRAP 15 min
5 Double KB Clean and jerk
20 Lunges with ball
10 Pull-ups

Tisdag

EMOM 6 min
5 Power clean
Directly into
EMOM 6 min
2 Squat clean

5 Rounds (Cap 12 min)
12 Shoulder to overhead
12 Front squats
12 Toes to bar

Onsdag

In teams of two
Do every other round
AMRAP 10 min
10 Box jump over
8 DB Deadlifts
6 Burpee

Rest 4 min

AMRAP 10 min
10 Wallballs
8 Push-ups
6 DB Snatch

Torsdag

EMOM 18 min
1) 1-3 Rope climbs
2) 10-30s L-sit
3) 30s Double unders

6 min amrap
1-2-3-4…
strict HSPU
2-4-6-8…
Thrusters

Fredag

Open 13.1
AMRAP 17 min
40 Target burpee
30 Snatch (light)
30 Target burpee
30 Snatch (heavier)
20 Target burpee
30 Snatch (heavier)
10 Target burpee
Max rep snatch (heavier)

6 min work on weakness

Lördag

In teams of two
For time (Cap 25 min)
50 2xDB Power clean
50 HSPU
then,
100 Sync KB Swings
100 Sync Goblet squats
then,
21-15-9-15-21
Sync DB Deadlift
Sync Burpee over DB

Söndag

For time (Cap 30 min)
”Sprint Murph”
800m run
50 Chest to bar
100 Push-ups
150 Air squats
800m run