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