Måndag

E2MOM 10 min
Front squats 10-8-6-4-2

15-12-9-6-3 (Cap 14 min)
Power clean
Deficit HSPU
Back squats
Chest to bar/pull-ups

Tisdag

In teams of two (Cap 33 min)
3 Rounds of
30 DB Deadlifts
30 DB Hang squat clean
30 DB Shoulder to overhead
400m run
2 Rounds of
30 DB Deadlifts
30 DB Hang squat clean
30 DB Shoulder to overhead
400m run
1 Rounds of
30 DB Deadlifts
30 DB Hang squat clean
30 DB Shoulder to overhead
400m run

Onsdag

00:00-05:00: Do 3 sets of max rep Toes to bar/leg raises
05:00-07:00: Rest
07:00-12:00: AMRAP
4 2xKB Front squats
8 Push-ups
10 2xKB Clean
12:00-14:00 Rest
14:00-19:00: Do 3 sets of max reps light strict press (20/15kg = Rx)
19:00-21:00: Rest
21:00-26:00: AAMRAP
4 2xKB Front squats
8 Push-ups
10 2xKB Clean

Torsdag

EMOM 16 min
1) 6-8 DB/KB Overhead lunges L-arm
2) 30s Sideplank
3) 6-8 DB/KB Overhead lunges R-arm
4) 30s Sideplank (other side)

AMRAP 7 min
1-2-3-4…
Bar-MU/Chest to bar
10-20-30-40…
Double unders

Fredag

EMOM 6 min
3 Power clean + 1 Shoulder to overhead
EMOM 6 min
2 Deadlifts + 2 Hang power clean

”Running 17.4”
AMRAP 13 min
55 Deadlifts
55 Wallballs
400m run
55 HSPU

Lördag

In teams of two
AMRAP 22 min
60 KB High pulls
30 Burpees
60 Goblet squats
30 Burpees
60 1-arm KB Push press
30 Burpees
60 KB Swings
then,
Max rep 1-arm KB Clean and jerk

Söndag

AMRAP 10 min
20 DB Box step over
20 Double DB snatch
20 DB Thrusters

Rest 4 min

AMRAP 10 min
20 Burpee box jump over
20 1-arm DB hang clean and jerk
20 Sit-ups