Måndag

EMOM 10 min
5 Deadlifts + 4-6 Pistols
@10:00
6 Rounds for time (Cap 14 min)
25 Wallballs
10 Chest to bar

Tisdag

EMOM 40 min
1) 10 KB Swing + 10 Goblet squat
2) 10-15/8-12 cal row
3) 8-15 Burpees
4) Rest

Onsdag

In teams of two
AMRAP 7 min (share anyhow)
50 Devilspress
Remaining time: 2xDB Front rack lunges

Rest 2 min

In 7 min, find:
1RM Thruster from floor

Rest 2 min

AMRAP 7 min
10 Bar facing burpees (sync)
20 Double DB Snatch (share anyhow)

Torsdag

EMOM 14 min
1) 3 Power clean
2) 6 HSPU

AMRAP 10 min
4 Ball over shoulder
8 Toes to bar

Fredag

E2M for 16 min
4 Front squats + 1 jerk

2 Rounds of: AMRAP 1 min/station
1) 1xDB Hang snatch
2) 1xDB Thruster
3) 1xDB Clean and jerk
4) Jumping lunges

Lördag

In teams of two
AMRAP 30 min

”Open 20.1″(do every other round)
10 Rounds of
8 Ground to overhead
10 Bar facing burpees
then,
”Open 19.5” (share anyhow)
33-27-21-15-9
Thrusters
Chest to bar
then,
Remaning time: AMRAP
”Open 18.1+18.3” (share anyhow)
8 Toes to bar
10 1xDB Hang clean and jerk
140 Double unders

Söndag

In 6 min
Work on weakness

”Mary”
AMRAP 20 min
5 HSPU
10 Pistols
15 Pull-ups