Måndag

E2MOM 12 min
6 Front squats

AMRAP 12 min, in teams of two
12 Sync KB Lunges
6 Toes to bar (each)
12 Sync KB Swing

Tisdag

EMOM 16 min
1) 5 Hang snatch
2) 10-30 sec Leg raises
3) 30-60 sec Double unders
4) Rest

For time (Cap 8 min)
6 Rounds* of:
8 Power snatch
8 Bar facing burpee
*Raise weight every 2 rounds – i.e: after round 2 and 4

Onsdag

EMOM 5 min
4-10 HSPU

10 Rounds for time (Cap 20)
3-5 Strict pull-up/CTB
10 DB Movement*
15 V-ups/tuck ups/GHDSU

*DB movements:
Round 1: Push press
Round 2: Burpee
Round 3: Power clean
Round 4: Push-up on DB
Round 5: Lunges
Round 6: Front squat
Round 7: Bent over row
Round 8: Snatch
Round 9: Deadlift
Round 10: Thrusters

Torsdag

AMQRAP 7 min
Handstand hold/walk
Rest 2 min
AMQRAP 7 min
10 KB Snatch + 4 Pistols

5x AMRAP 1 min, rest 30 sec
12 Air squats
10 DB Hang snatch
Max Burpee

Fredag

AMQRAP 14 min
1-2 Rope climbs + 1+1 Turkish get ups + 10-20s L-hang

AMRAP 10 min
10 Box jump
10 Chest to bar/Pull-ups
10 2xDB Shoulder to overhead

Lördag

 AMRAP 28 min, in teams of two
20 Pistols
30 KB Snatch
40 HSPU
50 KB Clean and jerk
60 Jumping lunges
70 KB High swing
*10 Burpee over partner between each movement

Söndag

Work on weakness 6 min
Focus: Press

AMRAP 20 min
8 Overhead/Front rack lunges
8 Burpee over bar
8 Overhead/Front rack lunges
8 Chest to bar/Pull-ups