Måndag

EMOM 12 min
1) 6 Suitcase + Front rack KB Squat
2) Switch side
3) 3-5 High box jumps

”Bar fight-ish” (Cap 12 min)
50 Chest to bar
40 Toes to bar
AMRAP Clean and jerk

Tisdag

AMRAP 6 min
25-30–35-40-45-50…
Double unders
8 HSPU after each set

EMOM 18 min
1) 6 DB press + 20-30s waiters walk
2) Switch side
3) 8-12 Weighted box step ups

Onsdag

In teams of two, work every other min
AMRAP 8 min 1 min work, 1 min rest
20 2xKB Deadlifts
20 2xKB Cleans
20 2xKB Front squats
20 2xKB Shoulder to overhead
20 2xKB Front squats
20 2xKB Clean
20 2xKB Deadlifts
AMRAP Burpee

Rest 2 min

AMRAP 8 min 1 min work, 1 min rest
40 1xDB Snatch
30 1xDB Hang clean and jerk
20 1xDevilspress
AMRAP Burpee

Rest 2 min

AMRAP 8 min 1 min work, 1 min rest
40 DB/KB Overhead lunges
50 Push-ups
60 KB Swing
AMRAP Burpee

Torsdag

E2M for 12 min
30s Handstand/walk practice + 30s Plank

5 Rounds for time of (Cap 11 min)
12 Pull-ups
6+6 DB Hang split snatch

Fredag

Open 20.3

Lördag

In teams of two
AMRAP 25 min
4 Rounds of:
8 1xDB/KB Overhead squats
16 Burpees over DB/KB
Then,
6 Rounds of:
20 Double DB snatch
20 Sync/partner sit-ups
Then,
8 Rounds of:
8 Pistols
16 Toes to bar

Söndag

In 10 min, do 5-7 sets of:
1 Power snatch + 1 Hang power snatch + 1 Overhead squat

AMRAP 14 min
30 Wallballs
30 Box jump over
30 V-ups