Måndag

EMOM 5 min
2 Power clean + 2 Push jerk

4×4 min
Buy in each round: 400m run
AMRAP 1-arm DB Hang clean and jerk
Rest 1 min between rounds

Tisdag

In teams of two
AMRAP 25 min
40 Sit-ups
40 Wallballs
40 KB Swing
30 V-ups/tuck-ups
30 Goblet squats
30 KB 1-arm clean and jerk
20 Toes to bar
20 KB 1-arm thruster
20 KB Snatch
(share anyhow)

Onsdag

In 16 min, do 6-8 sets of:
1 Rope climb + 10 Kip HSPU

AMRAP 8 min
80 Double unders
8 DB Burpee box step over
80 DU
8 DB Burpee box step over
80 DU
max rep DB Burpee box step over

Torsdag

AMRAP 18 min
100m Farmer walk
6 Burpee to plate
12 DB Lunges (1 DB OH 1 DB FR)
25 Pull-ups

6 min work on weakness

Fredag

In teams of two, share anyhow
AMRAP 33 min
3 Rounds of
20 Toes to bar/rings/toe to pillar
10 2xDB Power clean

3 Rounds of
20 2xDB Shoulder to overhead
10 Double unders

3 Rounds of
20 Slamball to partner (1,5-2m)
10 Burpee over partner

3 Rounds of
20 1-arm DB Thruster
10 1-arm DB Hang snatch (alternated)

3 Rounds of
20 1-arm DB Devilpress
10 1-arm DB Deadlifts

Lördag

In teams of two (every other round each)
AMRAP 6 min
6 Box jump over
6 DB Snatch
6 Pistols
Rest 3 min
AMRAP 6 min
6 Ball over shoulder
6 Ball squats
6 Burpee over ball
Rest 3 min
AMRAP 6 min
6 DB STOH
6 DB Overhead squats
6 Burpee box jump

Söndag

For time (Cap 26 min)
1 mile run
50 Overhead squats
100 V-ups
150 Double unders
50 Sumo deadlift high pull/Clean high pull/Snatch high pull
100 Box jump over