Måndag
EMOM 3 min
1 Deadlift + Hang clean + 1 Squat clean
Rest 1 min
EMOM 3 min
1 Hang clean + 1 Squat clean
Rest 1 min
EMOM 3 min
1 Squat clean
AMRAP 13 min
10 2xDB Power clean
10 2xDB Shoulder to overhead
10 Burpees
Tisdag
In teams of three
AMRAP 30 min*
100 Pull-ups
80 Box jump over
60 Toes to bar
40 DB Squats
20 DB Clusters
*For reps to count: One resting partner bear hugs a D-ball
Onsdag
In 10 min do 3-5 sets of:
16 KB Front rack lunges
8 Strict leg/knee raises
16 Banded/barbell good morning
E5M 15 min
22 Thruster
22 Lateral burpee box jump over
Max rep KB Swing in remaining time
Torsdag
EMOM 8 min
20s Double under + 20s DB Snatch
EMOM 16 min
1) 3-8 Strict HSPU
2) 4 Deadlifts
3) 3-5 Negative pull-ups
4) 30s Bearhug hold
Fredag
In 14 min, do 5-7 sets of:
8 V-ups + 16 Banded tricep press down
AMRAP 10 min
5 Ball over shoulder
10 Box jump over
Lördag
In teams of two
Do every other round
AMRAP 6 min
3 Pistols
6 1xDB Hang clean and jerk
9 Push-ups
Rest 3 min
AMRAP 6 min
3 2xDB Burpee
6 2xDB Thruster
9 1xDB Step ups
Rest 3 min
AMRAP 6 min
3 2xDB Burpee box step over
6 2xDB Hang squat clean
9 2xDB Squats
Söndag
AMRAP 20 min
50 Toes to bar
40 Thrusters
30 KB Snatch
20 Clusters
6 min work on weakness