Måndag
EMOM 8 min
3 Push press
3 RFT (Cap 16 min)
20 HSPU
20 Box jump over
20 Burpee
Cash out:
60 1xDB Lunges
Tisdag
EMOM for 14 min
1) 3 Back squats
2) 20-30 sec Hollow rocks/holds
AMRAP 10 min
8 Toes to bar
12 1-arm DB Hang clean and jerk
Onsdag
In teams of two (share anyhow)
AMRAP 7 min
24 KB Swing
24 Goblet squat
Rest 2 min
AMRAP 7 min
24 DB Deadlift
24 Push-ups
Rest 2 min
AMRAP 7 min
24 Double unders (each)
24 Pull-ups
Torsdag
EMOM 28 min
1) Row 20 sec easy/medium 20 sec hard
2) 6-12 Pistols
3) 5-10 DB Burpee
4) 5-10 Box jump over
Fredag
AMQRAP 11 min
3 Power clean + 3 STOH + 6 Front rack lunges
For time (Cap 13 min)
27-21-15
Wallballs
DB Snatch
Then,
9-6-3
Ball over shoulder
Burpee over ball
Lördag
In teams of two
AMRAP 25 min (share anyhow)
20 DB Clusters
30 Toes to bar
40 Wallballs
50 Burpee to plate
60 KB Swing
Söndag
AMRAP 24 min
5 Rounds of ”Nate”
70 Double unders
4 rds Nate
70 DU
3 rds Nate
70 DU
2 rds Nate
70 DU
AMRAP Nate
(Nate = 2 Ring/Bar MU/5 CTB, 4 HSPU 8 KB High swing)