Måndag

E2M 12 min
4 Deadlift
2 Hang power clean
1 Shoulder to overhead

”Comptrain Joker”
For time (Cap 12 min)
10-1
Toes to bar
1-10
Deadlift

Tisdag

Teams of three
AMRAP 11 min*
2-4-6-8…
Sync DB Clean
Sync DB Shoulder to overhead
*Third person holds wall sit

Rest 3 min

AMRAP 11 min*
2-4-6-8…
Sync Ball to shoulder
Sync Ball squats
*Third person holds plank

Onsdag

AMQRAP 8 min
3-5 Negative pull-ups + 10-20s Handstand

Rest 2 min

AMQRAP 8 min
1-2 Rope climbs + 4-10 Pistols

21-15-9 (Cap 6 min)
Back squat (from floor)
Chest to bar/pull-ups

Torsdag

Tabata hollow hold/rocks

For time:
1 mile run
15-12-9-6-3
HSPU
1 DB Box step over
1 mile run

Fredag

Midsommar, vill du träna annat än små grodorna? Kör detta:

AMRAP 25 min, teams of two
40-30-20
Toes to bar
Wallballs

30-20-10
1-arm DB Hang clean and jerk
Box jump

20-10-5
1-arm DB Devilspress
200m partner run after each set of devilpress

Lördag

AMRAP 25 min, teams of two
4 Rounds of
10 Sync Burpee over KB
10 Sync KB Snatch

2 Rounds of
40 Toes to bar
60 Wallball

1 Round of
160 Double unders
80 Lunges

Söndag

”Holleyman”
30 Rounds for time
5 Wallball
3 HSPU
1 Heavy clean