Måndag

AMQRAP 6 min
Handstand walk/hold practice

For time (Cap 20 min)
25 High burpee box over
100 Double unders
50 Medball sit ups
25 Bar-MU/40 Chest to bar/50 Pull-ups
50 Medball sit ups
100 Double unders
25 High burpee box over

Tisdag

AMQRAP 18 min
4 Push press + 2 Push jerk + 10 2xDB Front rack lunges

21-15-9 (Cap 6 min)
Front squat
HSPU

Onsdag

EMOM 8 min
1) 6-8 Toes to bar
2) 1-2 Rope climbs

E4M 16 min
15 Deadlift
70 Double unders
15 Burpee to plate

Torsdag

4x AMRAP 5 min, rest 2 min between
A) 5 Fatbar thruster + 10 Pull-ups

B) 10/8 cal row + 8 DB Hang clean and jerk

C) 5 KB Snatch + 10 Push ups + 15 Air squats

D) 3 Ball to shoulder + 6 Air balls

Fredag

In teams of two
AMRAP 6 min, ”U go, I go – Holleyman”
5 Wallballs
3 HSPU
1 Power clean
Directly into:
AMRAP 20 min, share anyhow
20 Pistols
15 Toes to bar
10 DB Power clean

Lördag

AMRAP 24 min

In teams of three, switch when everyone is done, everyone does a+b+c once.
A) 2 Rounds of: 20 KB Swing + 10 Goblet squats
B) 2 Rounds of: 20 Box jump + 10 Lunges with plate
C) 2 Rounds of: 20 DB Snatch + 10 Burpee

Then, AMRAP remaining time (2 sync, 1 holds DB/KB over ground)
20 1xDB Hang clean and jerk
10 1xDB Squat

Söndag

In 6 min
Work on weakness

AMRAP 20 min*
1 Round of ”The Chief” (3 Power clean + 6 Push-ups + 9 Air squats)
50 Jump over bar
2 Rounds of ”The Chief”
50 Jump over bar
3 Rounds… etc
*Keep adding 1 round of ”The Chief” after each set of jumps