Måndag

”Murph”
For Time
1 mile Run
100 Ring rows/Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Tisdag

On a running clock
00:00-10:00 EMOM 2 Power clean
10:00-18:00 E2MOM 5 Power clean

AMRAP 6 min
7 Burpee no jump
7 2xDB Power clean
30 Double unders

Onsdag

In teams of two
AMRAP 11 min, 1 rows, 1 works
15 KB Swing
10 Goblet lunges

Rest 3 min

AMRAP 11 min, 1 bikes, 1 works
15 Wallballs
10 Toes to bar

Torsdag

00:00-07:00 AMRAP
10 HSPU
5 Ball to shoulder
5 Chest to bar/pull-up
07.00-10.00: Rest
10:00-15:00 EMOM
3 Deadlift
15:00-18:00 Rest
18:00-25:00 AMRAP
10 HSPU
5 Ball to shoulder
5 Chest to bar/pull-up

Fredag

EMOM 5 min
10-20 sec Handstand

5 Rounds for time (Cap 25 min)
24 DB Snatch
18 Lateral burpee over DB
12 Pistols

Lördag

In teams of two
AMRAP 25 min
4 Rounds of
10 Sync Burpee over KB
20 Sync KB Clean and jerk
3 Rounds of
30 Pull-ups (partner holds plank for reps to count)
40 V-ups (partner hangs from bar)
2 Rounds of
50 1xKB Thruster
60 KB swing

Söndag

Hero WOD ”Choe”
AMRAP 35 min
Buy in:
9 Vanmakers
11 Burpees
Then, AMRAP
300m run
27 Air squats
9 HSPU