Måndag
Tisdag
Teams of two, AMRAP 12 min
6 Heavy ball over shoulder
12 Sync burpee box ups
24 Sync DB Snatch
Rest 3 min
AMRAP 12 min
6 Heavy DB snatch
12 Sync burpee over DB
24 Sync box jump
Onsdag
AMQRAP 12 min
3 Bar muscle-up/Chest to bar/Pull- ups
6 Pistols
6 Cross v-ups
2x AMRAP 5 min
2-4-6-8…
Pull-ups
1-arm DB Push press
Rest 2 min between AMRAPs
Torsdag
EMOM 6 min
3 ”Touch and go” Power clean
00:00-10:00 For time:
21-15-9*
Hang power clean
Front squats
*50 Double unders after each round
10:00-12:00 Rest
12:00-18:00 Find 5RM
Shoulder to overhead
Fredag
EMOM 12 min
1) 8-20 cal Row
2) 30 sec Plank
3) 8-20 cal Echobike
4) 30 sec Hollow hold
AMRAP 12 min*
8 Toes to bar
8 HSPU
16 KB Swing
*E2M 6 Box over
Lördag
AMRAP 8 min
40 Wallballs
20 Sync 1xDB Hang clean and jerk
Rest 2 min
AMRAP 8 min
40 Burpee to plate
20 Sync 1xDB Hang snatch
Rest 2 min
AMRAP 8 min
40 Goblet lunges
20 Sync 1xDB Shoulder to overhead
Söndag
Practice Handstand hold/walk for 6 minutes
On a running clock:
00:00-07:00:
Find 3 RM Thruster, start the first rep from the floor
07:00-17:00: AMRAP
45 Double unders
10 DB Snatch
17:00-24:00: AMRAP ”DT”
12 Deadlifts
9 Hang power clean
6 Shoulder to overhead