Måndag

On a 25 minute clock:*
On the 00:00 ”Fran”
21-15-9
Thrusters
Pull-ups

On the 05:00 ”Grace”
30 Clean and jerk

On the 10:00 ”Amanda at the bar”
9-7-5
Bar MU
Squat snatch

On the 15:00 ”Half Mary”
AMRAP 10 min
5 HSPU
10 Pistols
15 Pull-ups

Scale as needed to reach time caps*

Tisdag

In teams of two, do every other round
AMRAP 6 min
6 Burpee over ball
6 DB Snatch
6 Toes to bar

Rest 2 min

AMRAP 6 min
6 Ball over shoulder
6 DB Goblet squat
6 Push-ups

Rest 2 min

AMRAP 6 min
6 Ball squats
6 Broad jumps (1m)
6 Devilspress 1-arm

Onsdag

In 18 min, do 8-10 sets of:
4 Strict HSPU + 4 Lungesters + 10 V-ups/tuck-ups/ sit-ups

1 Lungester = 1 lunge/leg + 1 thruster

AMRAP 6 min
2-4-6-8…
Toes to bar
30 Double unders

Torsdag

EMOM 12 min
a) 5 Power clean
b) 30-45 Plank shoulder taps

”The Mule” (Cap 12 min)
21-15-9
Deadlift
Burpee pull-ups

Fredag

Open 20.2

Lördag

In teams of four

AMRAP 25 min
20 Goblet squats each, one person works at a time
2 person sync
16 DB Snatch
The other 2 persons sync
16 DB Overhead lunges
Whole team sync
20 Team burpees over a line
2 person sync (switch movement)
16 DB Snatch
The other 2 persons sync
16 DB Overhead lunges
20 Team burpees over a line

Söndag

EMOM
00:00-04:00 3 Snatch deadlifts
04:00-08:00 3 Hang power snatch
08:00-12:00 3 Power snatch
12:00-16:00 3 Squat snatch or 3 Power snatch + 3 OHSq

AMRAP 8 min
6 Double DB Snatch
6 Double DB Lunges anyhow
6 Burpee over DB