Måndag

Inga ledarledda klasser idag, men kör gärna detta:
In 14 min
5-8 sets of
2 Hang power snatch + 3 Overhead squats

For time (Cap 10 min)
40 Sit-ups
80 Wallballs
40 Sit-ups
20 High box jump over

Tisdag

5 min of:
Practice headstand, handstand and/or handstand walk

On a 20 minute running clock:
00:00-04:00:
AMRAP
10 Air squats
15 KB Swing

04:00-10:00:
EMOM
1) 8 Deadlifts
2) 8 HSPU

10:00-14:00:
AMRAP
10 Air squats
15 KB Swing

14:00-20:00:
4 RFT
8 Deadlifts
8 HSPU

Onsdag

In teams of two, share anyhow
AMRAP 10 min
28 2xDB Snatch
18 2xKB Front rack lunges

Rest 2 min

In 6 min, find max:
1 Squat clean + 1 Front squat

Rest 2 min

AMRAP 10 min
28 1xKB Snatch
18 1xDB Overhead lunges

Torsdag

EMOM 6 min
3 Power clean

5 Rounds for time (Cap 20 min)
21 DB Thrusters
15 Toes to bar
9 Burpee box jump over

Fredag

EMOM 15 min
1) 4 Back squats
2) 8 DB Rows
3) 20-30s Hollow hold

AMRAP 9 min
30 DU
5 Ball over shoulder

Lördag

In teams of two
For time: (Cap 26 min)
30 Chest to bar
30 Sync DB Squats
30 Sync DB 1-arm Push press
30 Box jump over
then,
5 Rounds of
24 HSPU
24 Toes to bar
24 Ball squats
then,
30 2xDB Clean and jerk

Söndag

Hero WOD ”Havana”
AMRAP 25 min
150 DU
50 Push-ups
15 Power clean (83/56kg is Rx, scale accordingly)