Måndag

In teams of two
”Team Annie”
50-40-30-20-10
Double unders (each)
Partner Sit-ups

”DB Double Diane”, share anyhow
42-30-18
DB Deadlift
HSPU

”Franish”, share anyhow
21-15-9
1-arm DB Thruster
Chest to bar/pull-up

Tisdag

EMOM 12 min
1) 3 Back squat
2) 6 DB Curls (slow and controlled)

3x AMRAP 3 min, 2 min rest
4 Toes to bar
8 1xDB Lunges
4 Burpees

Onsdag

AMQRAP 10 min
15-30 sec Hollow hold + 6/6 KB Snatch

AMRAP 14 min, buy in: 1 mile run
12 DB Hang snatch
8 Box jumps

Torsdag

AMRAP 5 min
3 Ball to shoulder and squat
6 Burpee no jump

Rest 2 min

AMRAP 5 min
8 Wallball
4 Pull-ups

Rest 2 min

AMRAP 5 min
10/8 cal Row
10 1-arm KB Clean

Rest 2 min

AMRAP 5 min
6 Fatbar push press
12 Air squats

Fredag

E2MOM 14 min
200m run + 1-2 rope climbs

AMRAP 10 min, ”The Devil went down to Vanheim”
6 1-arm Devilspress
60m Farmers carry
6 Push-ups

Lördag

In teams of two, AMRAP 25 min, ”You go, I go”
15 DB Squats
8 HSPU

15 Wallballs
8 Toes to bar

15 DB Snatch
8 Burpee over DB

Söndag

Hero workout ”Helton” (Cap 35 min)
3 Rounds for time of
800m run
30 DB Squat clean
30 Burpees

If you finish fast – remaining time: Stretch