Måndag

On a running clock AMQRAP
00:00-05:00:
3 HSPU
5-10s L-hang
05:00-10:00:
3 Strict HSPU
6 Toes to bar
10:00-15:00:
3 Strict toes to bar
10-20s Handstand

4 Rounds for time (Cap 10 min)
6 Power snatch
9 Overhead squat
12 Box jump over

Tisdag

Part A: AMRAP 1 min, 1 min rest between exercises
1) Burpee over kettlebell
2) Double unders
3) KB Swings

Rest 4 min

Part B: EMOM 15 min
60-70% of part A
1) Burpee over kettlebell
2) Double unders
3) KB Swings

Onsdag

In teams of two
In 30 min: Partition and share anyhow
100 Wallballs
100 Pull-ups
100 1xDB Snatch
100 1xDB Hang clean and jerk
100 1xDB Lunges
Remaining time:
Find 1RM Ground to overhead (share bar)

Torsdag

EMOM 12 min
1) 6-12 Pistols
2) 4 Strict press

AMRAP 4 min
8 Box jump
4 Shoulder to overhead

Rest 4 min

AMRAP 4 min
8 Shoulder to overhead
4 Box jump

Fredag

EMOM 15 min
1) 1-2 Rope climbs/sled pulls
2) 10-30s Plank shoulder taps
3) 5 Hang power cleans

AMRAP 9 min
3 Hang squat clean
3 Thrusters
6 Bar facing burpee

Lördag

In teams of two
AMRAP 24 min
75 Double unders (each)
60 Toes to bar
45 2xDB Power clean
30 2xDB Snatch
15 Ball squats

Söndag

For time (Cap 25 min)
50 Boxjump over
50 Back squat
50 Sit-ups
50 Burpee over bar
50 Push press
50 Wallballs
50 Toes to bar
50 Handstand push-ups
50 Chest to bar/pul-lups
50 Box jump over

Reaming time: Work on a weakness