Måndag

E2MOM for 12 min
3 Deadlift

10 Rounds for time: (Cap 12 min)
6 Toes to bar
3m Handstand walk or 1 wallwalk
6 Pistols

Tisdag

In 6 minutes, work on a weakness. Focus: Strict strength

AMRAP 20 min
11 Pull-ups
11 Push-ups
21 Air squats
21 Double unders

Onsdag

EMOM 16 min
1) 30s KB Front rack hold
2) 5 ”touch and go” Power cleans
3) 10-20s L-hang
4) 5 Shoulder to overhead

AMRAP 8 min
1-2-3-4…
Ball over shoulder
3-6-9-12…
DB Shoulder to overhead

Torsdag

In teams of two
AMRAP 25 min*
50 HSPU
50 Box jump over
50 Toes to bar
*15 Sync burpee no jump after each exercise

Fredag

EMOM 6 min
4 Thrusters

4x AMRAP 3 min*, rest 2 min between
8 KB Clean
6 KB Front squats
4 KB Shoulder to overhead
*Every time you break = 10 Jumping lunges

Lördag

In teams of three:
AMRAP 30 min
Start with a different part then switch:

A) 2 Rounds of
10 Back squats (from floor)
20 Sit-ups

B) 2 Rounds of
15 DB Squats
15 Push-ups

C) 2 Rounds of
20 Goblet squats
10 Pull-ups

Söndag

AMRAP 25 min
3 Rounds of
6 Toes to bar
6 DB Squat snatch
3 Rounds of
7 Toes to bar
5 DB Squat snatch (heavier)
3 Rounds of
8 Toes to bar
4 DB Squat snatch (heavier)
3 Rounds of
9 Toes to bar
3 DB Squat snatch (heavier)
3 Rounds of
10 Toes to bar
2 DB Squat snatch (heavier)
AMRAP
11 Toes to bar
1 DB Squat snatch (heavier)