Måndag

AMRAP 25 min
3 Rounds of
400m Run
21 KB Swing
12 Toes to bar

3 Rounds of
80 Double unders
40 DB Deadlifts
40 Sit-ups

Tisdag

EMOM 5 min
1 Power clean + 2 Push jerk + 1 Power clean

3x AMRAP 5 min
2-4-6-8…
DB Push press
Box jump over
Rest 3 min

Onsdag

Teams of two, ”I go, you go”-format
AMRAP 7 min
15 Wallballs
8 Pull-ups

Rest 2 min

AMRAP 7 min
15 DB Thrusters
8 Burpees

Rest 2 min

AMRAP 7 min
15 Goblet squats
8 KB Snatch

Torsdag

EMOM 14 min
1) 3-5 Strict HSPU
2) 30 sec DB Curls

4 Rounds for time (Cap 10 min)
15 Power clean
10 HSPU

Fredag

E2MOM 10 min
4 Front squats

In 16 min
1-2-3-4-5-6-7-8-9-10
DB Squats
Bar facing burpee
Then,
Find 1 heavy Deadlift

Lördag

For time (Cap 40 min)
In teams of three
Buy in: 1 mile run
Then,
4 Rounds of
15 Ball over shoulder
15 Strict pull-ups
30 Bearhug ball squats
30 DB Clean and jerk
Cash out: 3000m row
(1 Works, 1 rests, 1 holds KB)

Söndag

AMRAP 7 min
3-6-9-12…
Thrusters
Chest to bar
Rest 3 min
AMRAP 7 min
10-20-30…
DB Snatch
15 Burpee box jump over between each set
Rest 3 min
AMRAP 7 min
15 Toes to bar
10 Deadlift
5 Snatch