Måndag

EMOM 5 min
1 Hang power clean + 2 Jerks

3 Rounds for time (Cap 20)
30 Wallballs
30 Hang power clean
30 Box jump
30 Push press
30 Burpee
Rest 1 min between rounds

Tisdag

AMQRAP 9 min
1+1 Turkish get up
30 Double unders
Directly into:
AMQRAP 9 min
20 sec Handstand
2-5 Strict pull-ups

21-15-9 (Cap 6 min)
Pull-ups
Deadlift

Onsdag

EMOM 30 min
1) 10-20 cal row
2) 5 Devilspress
3) 100-200m run
4) 8-10 HSPU
5) Rest

Torsdag

AMRAP 26 min, in teams of two
2 Rounds of
30 Burpee to plate
15 Sync 1xDB squats

2 Rounds of
30 Toes to bar
15 Sync 1xDB push press

2 Rounds of
30 1xDB lunge
15 Sync 1xDB power clean

Fredag

In teams of two
AMRAP 24 min (share anyhow)
10 Ball to shoulder
20 1xDB Hang clean and jerk
30 Box jump over
400m run (both)
50 KB Swing
60 Double unders (each)

Lördag

In teams of two
AMRAP 6 min
5 Push-ups (each)
10 Sync DB Snatch
15 Sync Air squats

Rest 3 min

AMRAP 6 min
5 HSPU (each)
10 Sync 2xDB Deadlifts
15 Sync 1xDB Thrusters

Rest 3 min

AMRAP 6 min
5 Sync 1xDB Overhead/Front squats
10 Wallballs (each)
15 Sync sit-ups

Söndag

”Hotshots 19” (Cap 40 min)
6 Rounds for time:
30 Air squats
19 Power clean
7 Strict pull-ups
400 m run