Måndag

”Pick your poison”
For time (Cap 19 min)
24-21-18-15-12-9-6-3
You choose the movement
-Bar facing burpee
-Box jump
-Wallballs
-Pull-ups
-Toes to bar
8-7-6-5-4-3-2-1
You choose the barbell movement
-Power clean
-Power snatch
-Deadlift
-Thruster

Tisdag

E2M for 14 min
1 Sled pull + 8-10 HSPU

AMRAP 10 min
10 Deadlift
5 Shoulder to overhead
10 Box jumps

Onsdag

EMOM 10 min
1) 5-10 Pull-ups/Chest to bar/Bar-MU
2) 20-30s Support hold on rings/box

5 Rounds for time (Cap 15 min)
1 Strict pull-up
75 Double unders
10 KB Snatch
10 KB Clean and jerk

Torsdag

In 18 min, do 7-10 sets of:
8 Wallballs + 2 Clusters

5 Rounds for time (Cap 6 min)
5 Thrusters
10 Bar facing burpee

Fredag

In teams of two
AMRAP 26 min
16-20-24
Sync DB Snatch
30 Burpees over DB between each set (share anyhow)
then,
30 Sync ballsquats (ball on shoulder)
then,
40-30-20 (share anyhow)
DB Deadlifts
Box jump over

Lördag

In teams of two, I go you go
AMRAP 7 min
8 Toes to bar
6 2xDB Hang snatch
4 Pistols

Rest 3 min

AMRAP 7 min
8 HSPU
6 Burpees
4 2xDB Thruster

Rest 3 min

AMRAP 7 min
8 Wallballs
6 2xDB Shoulder to overhead
4 Push-ups

Söndag

For time (Cap 30 min)
AMRAP 12 min
1 Round of: ”Short Mary” (3 HSPU, 6 Pistols, 9 Pull-ups)
1 Round of ”DT”: (12 Deadlifts, 9 Hang power clean, 6 Push jerk)

@12:00
100 Bar facing burpees*
*E2M 5 Toes to bar

then,
100 Double unders
20 Heavy front squats
100 Double unders

Score = Number of reps on AMRAP + time when finished