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