Måndag

In teams of two
For time (Cap 28 min)
21-15-9 (do every other exercise)
Thruster
Deadlift
Pull-up
HSPU

Then: 20 Sync burpee over bar

Then: Switch starting exercise and do the 21-15-9 again

Then: 20 Sync burpee over bar

Tisdag

AMQRAP 6 min
Work on a weakness

EMOM for 21 min
1) 1-3 Strict/negative pull-ups (add/remove weight/tempo as needed)
2) 5 Devilspress
3) 15-20 Wallball

Onsdag

AMQRAP 14 min
1+1 Turkish get up + 6 Ball over shoulder

AMRAP 10 min*
Burpee to plate
*E2M: 8 Toes to bar + 40 Double unders

Torsdag

EMOM 10 min
1) 4-6 Negative HSPU
2) 5 Back squat

4x AMRAP 3 min, rest 2 min
3 Strict HSPU
6 Pull-ups
9 Air squats

Fredag

EMOM 10 min
1 Power clean + 1 Hang squat clean

AMRAP 14 min
6 Hang clean and jerk
12 Push-ups
18 Bodyweight lunges

Lördag

In teams of two
AMRAP 7 min
10 Sync DB Thrusters
20 Pull-ups
10 sync DB deadlift

Rest 2 min

In 7 min, find todays max in:
1 Clean + 2 Shoulder to overhead

Rest 2 min

AMRAP 7 min
10 Sync DB Burpee
20 Toes to bar
10 sync DB Shoulder to overhead

Söndag

For time (Cap 26 min)
21-15-9
1xDB Snatch
Burpee

Rest 2 min

15-12-9
2xDB Hang clean and jerk
Box jump over

Rest 2 min

9-6-3
2xDB Cluster
2xDB Burpee step up