Måndag

EMOM 8 min
1) 5 Front squats
2) 10 DB Push press

AMRAP 16 min
25 Thrusters
20 KB Swings
15 Chest to bar/Pull-ups

Tisdag

In 12 min, do 5-7 sets of:
10 V-ups + 30s handstand

5 Rounds of (Cap 12 min)
12 Deadlifts
12 Burpee over bar
12 Box jumps

Onsdag

In teams of two, shared anyhow
AMRAP 10 min
20 DB Snatch
15 HSPU
10 Ball squats

Rest 4 min

AMRAP 10 min
20 DB Hang clean and jerk
15 Pistols
10 Ball over shoulder

Torsdag

EMOM 30 min
1) 4-8 Bar MU/Chest to bar
2) 18-20 Wallballs
3) 40-60 Double unders

Fredag

Open 20.1

Lördag

In teams of two, shared anyhow
For time: (Cap 24 min)
20 Toes to bar
40 DB Thrusters
29 Toes to bar
40 DB Power clean
then,
120 Wallballs (Partner holds hand plank)
then,
300 Double unders
40 Box step overs 2xDB
50 Sit-ups

Söndag

”The DB Seven” (Cap 25 min)
7 Rounds of:
7 HSPU
7 DB Thruster
7 Toes to bar
7 DB Deadlifts
7 Burpees
7 KB Swing
7 Pull-ups

Reaming time: Work on weakness