Måndag
EMOM 7 min
3 Hang power clean
Rest 3 min
EMOM 7 min
3 Hang squat clean
AMRAP 7 min
12 Wallball
6 Lateral burpee jump back
3 Hang power clean
Tisdag
EMOM 5 min
10-30 sec Handstand
EMOM 20 min
1) 10-20 cal Echobike
2) 10 DB Push press
3) 10-20 cal Row
4) 5-10 Bar MU/Chest to bar/Pull-up
Onsdag
In teams of two
AMRAP 5 min, buy in: 50 Wallballs
9 Sync KB Deadlift
9 Sync Lateral burpee over KB
Rest 5 min
AMRAP 5 min, buy in: 40 Wallballs
9 Sync KB Clean and jerk
9 Sync Goblet squats
Rest 5 min
AMRAP 5 min, buy in: 30 Wallballs
9 Sync KB Swing
9 Sync Burpee no jump
Torsdag
AMQRAP 10 min
4 Pistols + 4 HSPU
3 Rounds for time (Cap 14 min)
600m run
21 DB Snatch
Fredag
E2MOM 14 min
6 Back squats
3x AMRAP 2 min, 2 min rest
4 Toes to bar
8 Wallballs
Lördag
In teams of two (Cap 40 min)
”Team Murph”
800m run (both)
50 Pull-ups
100 Push-ups
150 Air squats
800m run (both)
30 Pull-ups
60 Push-ups
90 Air squats
800m run (both)
20 Pull-ups
40 Push-ups
60 Air squats
800m run (both)
Söndag
EMOM 6 min
4-12 pistols
AMRAP 20 min
30 KB Swing
25 Box jumps
20 Toes to bar
15 1-arm DB Push press