Måndag

”Vansinnet”
3 Rounds of:
1 min: Wallballs
1 min: Hang Power Clean 35/25kg
1 min: Box jump
1 min: Push press
1 min: Burpee
1 min: Rest

5 min work on weakness

Tisdag

In teams of three
Two modes: Hard mode = Everyone sync. Normal mode: 2 work, 1 rest
AMRAP 25 min, everything synched
4 Rounds of
20 KB Swing
10 Goblet squats
then,
2 Rounds of
20 KB Snatch
10 1-arm KB Thruster
then,
1 Round of
20 1-arm KB Shoulder to overhead
10 1-arm KB Overhead squat/Front squat

Onsdag

E2M 16 min
1 Power clean + 1 Hang power clean + 1 Push jerk + 1 Split jerk

AMRAP 8 min
30 Double unders
10 Lateral burpee over DB
3 1xDB Ground to overhead (heavy, anyhow)

Torsdag

In 12 min to do 5-7 sets of:
2-5 Strict chin-ups + 12 Pistols

5 Rounds for time of: (Cap 12 min)
12 Chest to bar
8 Front squats
4 Devilthruster (1 Devilpress+1 Thruster = 1 rep)

Fredag

AMRAP 6 min
3 DB Snatch (heavy)
6 Box jump over
9 Toes to bar

Rest 3 min

AMRAP 6 min
1 Rope climb/3 Strict pull-ups
5 HSPU
10 DB Lunges anyhow

Rest 3 min

AMRAP 6 min*
Ball over shoulder
*EMOM 4 Burpees over ball

Lördag

In teams of two
AMRAP 25 min
5 Rounds of (synched)
21 DB Deadlift
15 DB Shoulder to overhead
9 DB Burpee over DB

Remaining time AMRAP* of:
20 DB Box step over
20 Pull-ups
40 Wallballs
*share anyhow

Söndag

MACC ”Three wisemen” (Cap 24 min)
3 Rounds of,
5 Hang snatch
10 Bar facing burpees
then,
3 Rounds of,
10 2xDB Snatch
20 Pull-ups
then,
3 Rounds of,
15 Box jump over
30 Wallballs