Måndag

E2M 14 min
2 Front squats + 10-20s Handstand

For time (Cap 10 min)
80 Double unders
20 Pistols
10 Strict HSPU
60 Double unders
20 Pistols
20 HSPU
40 Double unders
20 Pistols
30 Push-ups

Tisdag

EMOM 12 min
1) 4 Power clean
2) 1-4 Strict pull-ups

AMRAP 13 min
3 Bar MU
3 Clusters
9 Burpee over bar

Onsdag

EMOM 20 min
1) 10-20s L-sit
2) 4 Ball to shoulder
3) 30-40s 1-legged plank
4) 7+7 KB Snatch

AMRAP 5 min
8 1-arm DB Hang clean and jerk
4 1-arm Devilspress

Torsdag

In teams of two
For 25 min
Partner 1: 2 Rounds of
12 DB Power clean
6 DB Thrusters

Partner 2: 2 Rounds of
12 Wallballs
6 Toes to bar

then,
30 sync KB Swing

Switch P1 and P2
then, 30 sync KB Swing

then, AMRAP remaining time: (share anyhow)
24 Box jump over
12 Goblet squats
24 Sit-ups

Fredag

EMOM 9 min
1) 30s row (for meters)
2) 6 DB Curl to press
3) 30s Hollow hold/rocks

AMRAP 7 min
2-4-6-8…
Squat clean
DB Front rack lunges

Rest 2 min

AMRAP 7 min
2-4-6-8…
DB Squat clean
Front rack lunges

Lördag

In teams of two (share anyhow)
AMRAP 12 min
30 DB Snatch
30 Pull-ups
30 Burpee to plate

Rest 2 min

AMRAP 12 min
30 DB Hang clean and jerk
30 HSPU
30 Lateral burpee over DB

Söndag

For time:*
2 Rounds of:
80 Double unders
40 Air squats
20 Deadlifts

20-15-10
Toes to bar
Push-ups
Overhead squats

9-15-21
Hang power clean
Box jump

*Rest 3 min between each part