Måndag
EMOM 6 min
2 Clusters
AMRAP 18 min*
20 DB Power clean
20 DB Shoulder to overhead
20 DB Thrusters
*E3M 10 Burpee to plate
Tisdag
EMOM 24
1) 3-5 HSPU, scale accordingly
2) 6-12 Pistols
3) Box jump over (entire minute)
4) Rest
If there is time left: Work on a skill you need to get better at.
Onsdag
In teams of two
AMRAP 7 min (Do every other round)
3 Bar Muscle Up/Chest To Bar pull-ups
6 V-ups/tuck-ups
9 DB Snatch
Rest 2 min
In 7 min
Find 3RM Deadlift for both athletes
Rest 2 min
AMRAP 7 min (Do every other round)
3 BMU/CTB
6 V-ups/tuck-ups
9 DB snatch
Torsdag
EMOM 12 min
1) 6-12 Toes to bar
2) 3-6 Power clean
5 Rounds for time* (Cap 12 min)
10 KB Swing
10 Goblet squats
10 KB Snatch
*If you put the KB down = 30 Double unders
Fredag
Open 20.4
Lördag
In teams of three
1 Heavy Dumbell must at all times be held by one of the resting team-members. If you drop the DB = 20 Sync team burpees
AMRAP 25 min
150 Wallballs
150 Box jump
75 1xDB Overhead lunges
75 1xDB Hang clean and jerk
Söndag
AMRAP 5 min
Buy in: 50 Wallballs
12 Deadlift
12 Bar facing burpees
Rest 5 min
AMRAP 5 min
Buy in: 35 Wallballs
9 Deadlift (heavier)
9 Bar facing burpees
Rest 5 min
AMRAP 5 min
Buy in: 20 Wallballs
6 Deadlift (heavier)
6 Bar facing burpees