Måndag

In teams of two
AMRAP 25 min
20 Rounds of: ”I go, you go”
30 Double unders
15 V-ups/tuck-up/20 Sit-ups
3 Ball over shoulder
Remaining time: AMRAP
6 Sync Ball squats
12 Sync KB snatch

Tisdag

EMOM 16 min, Power clean
00:00-04:00 = 6 reps
04:00-08:00 = 4 reps
08:00-12:00 = 2 reps
12:00-16:00 = 1 rep

For time (Ca 8 min)
4 Bar Muscle-Ups/8 Chest to bar /10 Pull-ups
16 Thrusters
3 BMU/6 CTB /8 PU
12 Thrusters
2 BMU/4 CTB /6 PU
8 Thrusters

Onsdag

AMQRAP 13 min
5 Box/ring dips
3 Leg/knee raises with pause in top
5 Seated 2xDB press

AMRAP 11 min
20 Wallball
20 Toes to bar
1-2-3.. Single arm-Devilspress

Torsdag

00:00-08:00 EMOM:
5 Hang power clean
08:00-10:00: Rest
10:00-16:00 Find:
3RM Deadlift
16:00-20:00 Rest
20:00-25:00 AMRAP:
3 HSPU
3 Hang squat clean
6 KB Swing

Fredag

Långfredag, inga ledarledda pass idag. Vill du träna ändå? Kör detta:

E2M 30 min
1) 30/20 Cal row
2) 30 Front rack 2xKB lunges
3) 30 1xDB hang clean and jerk
4) 15-20 Burpee box overs
5) 50 sec Plank

Lördag

Teams of two
AMRAP 24 min
30 Burpee no jump
P1: 8 Pistols + 16 1xDB Hang snatch
P2: 8 HSPU + 16 1xDB Lunges
30 Toes to bar
After each round: Switch P1+P2

Söndag

For 6 min
Practice pistols

”Cindy”
AMRAP 20 min
5 Pull-ups
10 Push-ups
15 Air squats