Måndag

EMOM 8 min
3 Power clean + 1 Shoulder to overhead

Rest 2 min

EMOM 8 min
1 Power clean + 3 Shoulder to overhead

21-15-9 (Cap 6 min)
Deadlift
DB Overhead/Front squat

Tisdag

E2MOM 10 min
8 Back squat

For time (Cap 15 min)
Buy in: 240 DU
2 Rounds of
60 Toes to bar
400m run

Onsdag

Teams of three, AMRAP 25 min
1500m row (1 works, 1 holds d-ball 1 rest)
3 Rounds of
40 Sync KB Snatch
20 Sync Burpee
3 Rounds
40 Sync KB Swing
20 Sync Sit-ups

Torsdag

AMRAP 6 min
12 1xDB Lunges
6 Push-ups
3 Bar-MU/CTB/Pull-ups

Rest 3 min

In 6 min: Find 1RM Cluster

Rest 3 min

AMRAP 6 min
12 1xDB Thruster
6 Push-ups
3 Bar-MU/CTB/Pull-ups

Fredag

EMOM 15 min
1) 2-5 Strict HSPU
2) 1-2 Rope climb
3) 1+1 Turkish get-ups

AMRAP 10 min
8 HSPU
16 DB Snatch

Lördag

AMRAP 25 min, in teams of two
10 BMU/CTB/Pull-ups
20 DB Burpee
30 DB Snatch
40 Toes to bar
50 DB Hang clean and jerk
60 Double unders (each)

Söndag

Hero WOD ”Whitten” (Cap 40 min)
5 Round for time of:
22 KB High swing
22 Box jumps
400m run
22 Burpees
22 Wallballs