Måndag

Take 6 min to work on a weakness

”Marys Nasty Toes”
AMRAP 20 min
5 HSPU
10 Pistols
10 Hang power cleans
15 Toes to bar

Tisdag

Teams of two, share anyhow
For time (Cap 25 min)
100 Box jumps
100 2xDB Snatch
100 Broad jumps (1m)
100 2xDB Clean and jerk
100 Burpees

Onsdag

E2M for 12 min
4 Shoulder to overhead + 8 Front rack lunges

5 Rounds for time (Cap 12 min)
21 Overhead squats
7 Bar-MU or 10 Chest to bar or 12 Pull-ups

Torsdag

E2M for 30 min
1) 80 Double unders
2) 10 Renegade rows
3) 300/200m row
4) 15 Burpee box jump over
5) 40-60s Plank

Fredag

In 11 min, do 4-6 sets of:
4 Deadlift + 2 Hang power clean + 1 Shoulder to overhead

8 Rounds for time (Cap 14 min)
10 Toes to bar
10 Wallballs

Lördag

In teams of four
A) AMRAP 8 min
1 On row, 1 rest, 2 works sync
10 Devilspress with plate
10 Burpee to plate

Rest 1 min

B) AMRAP 8 min
1 Holds handstand/plank 1 rests, 2 works sync
15 DB Lunges
15 DB Power clean

Rest 1 min

C) AMRAP 8 min
1 Holds D-ball, 1 rests, 2 works sync
20 KB Snatch
40 Squat jumps

Söndag

For time (Cap 35 min)
45 Wallballs
21-15-9
Thrusters
Bar facing burpees
Rest 2 min

30-15
Thrusters
Bar facing burpees
Rest 2 min

45 Thrusters
45 Bar facing burpees
45 Pull-ups