Måndag
EMOM 25 min
A, 40 sec Row
B, 30 sec Push-ups
C, 30 sec Pistols
D, 30 sec Toes to bar
E, 30 sec Handstand practice
Tisdag
EMOM 12 min
20s max lateral burpee over bar
AMRAP 12 min
1-2-3..
1-arm Devilspress
2-4-6…
Chest to bar/Pull-ups
Onsdag
AMRAP 6 min
16 Air squats
8 Power clean
4 Shoulder to overhead
Rest 3 min
In 6 min, find 1RM Squat clean
Rest 3 min
AMRAP 6 min
16 Air squats
8 Power clean
4 Shoulder to overhead
Torsdag
In teams of two
AMRAP 25 min
Partner A: 21-15-9
DB Snatch
1xDB Squat
Partner B: 21-15-9
1xDB Clean and jerk
Box jump
15 Sync burpee over DB
then,
Partner A: 21-15-9
1xDB Clean and jerk
Box jump
Partner B: 21-15-9
DB Snatch
1xDB Squat
15 Sync burpee over DB
then,
Remaining time, AMRAP (share anyhow):
30 Double DB snatch
20 2xDB Box step ups
10 DB Burpee
Fredag
E2M 16 min
5 Deadlifts + 10 DB Curl to press
AMRAP 8 min
8 Thrusters
18 Lunges
28 KB Swing
Lördag
In teams of two
AMRAP 25 min, do every other movement
10 DB Clusters
20 KB Snatch
20 DB Deadlifts
10 Toes to bar
60 Double unders
Söndag
On a running clock.
At 00:00 – For time: (Cap 12 min)
100 Double unders
50 Burpee
50 Strict HSPU
At 15:00 – For time (Cap @ 27:00 min)
50 Sit-ups
15 Overhead squats
35 Sit-ups
15 Overhead squats
20 Sit-ups
15 Overhead squats