Måndag

In teams of two
1 athlete per station
1 min per station
(Do every other station)
Max rep
-Thrusters
-Box jump over
-Burpee
-DB Snatch
-Power clean
-1-arm DB hang clean and jerk

Rest 3 min

In 6 min: Find 2RM Shoulder to overhead starting from the ground for both athletes

Rest 3 min
Switch order
Max rep
-Thrusters
-Box jump over
-Burpee
-DB Snatch
-Power clean
-1-arm DB hang clean and jerk

Tisdag

In 10 min, do 5-7 sets of:
1 Squat/power snatch + 2 Overhead squats + 1 squat/power snatch

For time (Cap 14 min)
50 Chest to bar
40 Toes to bar
30 Clean and jerk

Onsdag

EMOM 16 min
1) 1-4 Rope pull-ups/negatives + 1 Rope climb
2) 10 DB Deadlifts
3) 30s Double unders
4) Rest

AMRAP 7 min
3-6-9…
HSPU
Sumo deadlift high pull

Torsdag

AMRAP 20 min
5 Devilpress
10 Pistols
15 2xDB Power clean
20 Wallballs

5 min handstand/handstand walk practice

Fredag

EMOM 14 min
1) 6 Strict press
2) 4 Weighted box step ups

EMOM for 10 min
4-6 Burpee box jump over + 8-10 KB Snatch

Lördag

In teams of two
AMRAP 24 min
100 KB Swing
200m run
100 Light thrusters
200m run
100 Pull-ups
200m run
Both athletes run, share everything else

Söndag

AMRAP 6 min
4 1xDB Overhead squat
6 Burpee
8 Toes to bar

Rest 3 min

AMRAP 6 min
4 1xDB Front squats
6 Burpee to plate
8 Pull-ups

Rest 3 min

AMRAP 6 min
4 2xDB squats
6 Burpee over DB
8 Chest to bar