Måndag
In teams of two
AMRAP 22 min (share anyhow)
10 Pistols
20 KB Snatch
30 Pull-ups
40 Wallballs
50 1-arm DB Shoulder to overhead
60 Double unders (each)
Tisdag
EMOM 15 min
1) 2-6 Negative pull-ups
2) 30s Hollow hold
3) 1-3 Wall walks
AMRAP 9 min
2-4-6-8…
KB Swing
Burpee box step over
Onsdag
EMOM 6 min
3-5 Hang snatch (anyhow)
For time (Cap 18 min)
”Linda lost her barbell and bench”
10-9-8-7-6-5-4-3-2-1
KB Deadlift
DB Strict press
Ball over shoulder
Torsdag
In 4 min
Find 3RM Front squat from ground
Rest 3 min
AMRAP 4 min
30 Double unders
6 Heavy DB Snatch
Rest 3 min
In 4 min
Find 1 RM Front squat from ground
Rest 3 min
AMRAP 4 min
30 Double unders
12 DB Snatch (lighter DB)
Fredag
EMOM 12 min
1) 8-12 V-ups
2) 8 Front rack lunges
AMRAP 12 min
8 Chest to bar
16 Wallballs
8 Toes to bar
16 Wallballs
Lördag
In teams of two
AMRAP 5 min
3 Sync Ball to shoulder
6 Sync Burpee
9 Sync 1-arm DB hang clean and jerk
Rest 2 min
In 5 min
Max rep HSPU
Rest 2 min
AMRAP 5 min
3 Sync Devilpress
6 Sync DB Snatch
9 Sync Sit-ups
Rest 2 min
In 5 min
Max rep Burpee
Söndag
6 Rounds (Cap 25 min)
30 Air squats
19 Power clean
7 Strict pull-ups
400m run