Måndag

EMOM 6 min
2 Squat snatch

FT: (TC: 18 min)
10-20-30-40-50
DB Snatch
40 Double unders after each round

Tisdag

In 14 min
4 sets of 1-2 Rope climbs + 5 Arnold press
then,
4 sets of 2-5 Strict pull-ups + 10-20s Shoulder taps

For time (Cap 10 min)
80 1xDB Overhead lunges (step back)
50 1xDB Box step ups
50 Strict HSPU

Onsdag

In teams of two
AMRAP 24 min
30-20-10
Deadlift
DB/KB 1-arm Overhead squat
then,
3 Rounds of
15 Burpee box jump over
20 Toes to bar
then,
30-40-50
KB Swing
Wallballs

Torsdag

E3M 18 min
1 Power clean + 6 Push press

AMRAP 6 min
9 Pull-ups
6 Thrusters
3 Ball over shoulder

Fredag

In 11 min, do 4-7 sets of
8 Kipping HSPU + 2-6 Strict leg raises/knee raises

AMRAP 13 min
12 DB 1-arm hang clean and jerk
6 Pistols
12 Box jumps

Lördag

In teams of two
AMRAP 22 min
120 Double unders (each)
120 Chest to bar
120 DB Snatch
120 DU (each)
In remaining time:
3-6-9…
DB/KB Sync deadlifts
Sync Burpee over DB/KB

Söndag

For time (Cap 25 min)
27-21-15-9
Wallballs
Burpee to plate
then,
3 Rounds of
14 HSPU
7 Sumo deadlift high pull/Clean high pull
then,
6 Rounds of
3 Power snatch
2 Rounds ”Cindy”

1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air squats