Måndag

E2M for 12 min
5 Back squats with 3 sec paus in bottom position

10 Rounds for time of (Cap 12 min)
2 Power clean
4 Bar facing burpees
8 Pistols

Tisdag

For 8 min
Practice handstand walk

AMRAP 16 min

12 Bar MU/Chest to bar
21 DB Hang snatch
12 HSPU
21 1-arm DB Hang clean and jerk

Onsdag

In teams of two
AMRAP 25 min
30 Thrusters
30 Lateral burpee box overs
40 Push press
40 Box step overs (KB goblet hold)
50 Push-ups
50 Box jump over
60 Double unders each

Torsdag

In 14 min do 5-7 sets of:
5+5 banded pulls from plank position
10 V-ups
1 Legless rope climb/or another challenging variation

AMRAP 10 min
12 Front rack lunges
9 Hang power cleans
6 Shoulder to overhead

Fredag

Open 20.5

Lördag

In teams of two
AMRAP 6 min
25m HSW/Wheelbarrow
25 Sync KB Swing
25 Sync Goblet squats

Rest 3 min

AMRAP 6 min*
20 Toes to bar
20 Wallballs
20 Burpees
*share anyhow

Rest 3 min

AMRAP 6 min
Ball over shoulder*
*Partner not working reps must hold plank for reps to count

Söndag

AMRAP 10 min
21 Deadlifts
15 DB Squats
9 HSPU

Rest 4 min

AMRAP 10 min
21 DB Squats
15 HSPU
9 Deadlifts