Måndag

EMOM 6 min
4 Touch and go power snatch

For time (Cap 18 min)
30 Hang squat clean
30 Burpees
30 Thrusters
30 Burpees
30 Back squats
30 Burpee

Tisdag

E2M 18 min
2-5 Strict pull-ups + 4-8 kipping HSPU + 20s Plank

AMRAP 6 min
9-6-3
Deadlifts
High box jumps

Onsdag

In teams of two (or four, using a worm on the first two parts)
AMRAP 23 min
6 Rounds of:
12 Sync 2xDB Shoulder to overhead
24 Toes to bar
12 Sync 2xDB Lunges
then,
30 DB Thrusters
then,
10 Rounds of:
4 Bar-MU/6 Chest to bar/Pull-ups
6 HSPU
8 Pistols

Torsdag

EMOM 10 min
1) 8-15 Push-ups
2) 8-15 V-ups

AMRAP 15 min
20 Wallballs
400m run
4 Heavy DB Snatch

Fredag

EMOM 14 min
1) 3 Power clean and jerk
2) 6 Bent over rows

3×2 min AMRAP
6 Bar facing burpees
6 SDHP/Clean high pull
Rest 2 min between each round

Lördag

In teams of two
For time (Cap 25-30 min)
80 2xDB Snatch
80 DB Box step overs
8 Strict pull-ups
60 2xDB Snatch
60 DB Box step overs
6 Strict pull-ups
40 2xDB Snatch
40 DB Box step overs
4 Strict pull-ups
20 2xDB Snatch
20 DB Box step overs
2 Strict pull-ups

Söndag

AMRAP 20 min
21 Box jump over
15 Toes to bar
9 Squat snatch

5 min work on weakness