Måndag

EMOM 18 min
1) 20-30s Handstand
2) 3-5 Strict Toes to bar/leg raises
3) 20-30s Double KB/DB Overhead hold

EMOM for 6 min
5 Burpee box jump over + 6-8 Deadlifts

Tisdag

EMOM 8 min
2-4 Push jerks

AMRAP 16 min
Buy in:
200m Ball carry
400m Run
then,
16 Thrusters
8 Pull ups
16 Power snatch

Onsdag

In teams of two
AMRAP 25 min
30 Bar facing burpees
30 DB Hang squat clean
30 Toes to bar
30 Wallball

Torsdag

EMOM 12 min
1) 4-8 Strict Ring dips
2) 20-40s Plank

In 12 min
2 Rounds of
30 KB Swing
25 Box jump over
20 Front squats
Remaining time: Find 1 RM of complex:
1 Squat clean + 1 Hang squat clean + 1 Jerk

Fredag

E2M 14 min
5 DB Rows/arm + 5-10 Toes to bar

6 Rounds for time of (Cap 10 min):
25 Double unders
5 DB Power clean
25 Double unders
5 Bar-MU/ 7 Chest to bar/9 Pull ups

Lördag

In teams of two
For time (Cap 35min)
3 Rounds of
60 HSPU
20 Burpee box jump over
then,
30 Clean and jerk
then,
30 Clean and jerk (heavier)
then,
400m partner run

Söndag

AMRAP 20 min
20 DB Snatch
20 DB Overhead lunges
20 DB Shoulder to overhead

6 min work on weakness