Måndag

AMQRAP 10 min
4-8 Pistols + 3 Hang clean

”CinDT”
AMRAP 15 min
1 round Cindy (5 Pull-ups, 10 Push-ups, 15 Air squats)
1 round DT (12 Deadlift, 9 Hang power clean, 6 Shoulder to overhead)

Tisdag

AMQRAP 11 min
3-6 Strict toes to bar
1-3 Rope climb

AMRAP 5 min
30 Double unders
10 Thrusters

Rest 3 min

AMRAP 5 min
30 Double unders
10 Overhead/Front squats

Onsdag

3 Rounds for time (Cap 24 min)
600m run
2x
6 Toes to bar
6 HSPU
12 single DB Lunge
(Run + 2 rounds of TTB, HSPU, Lunge = 1 round)

Torsdag

AMRAP 25 min, share anyhow, teams of two
5 Rounds of
30 DB Deadlift
20 Burpees
10 DB Push press

400m Ball carry

5 Rounds of
30 DB Deadlift
20 Burpees
10 DB Push press

In remaining time: AMRAP
100m Ball carry
20 Burpees

Fredag

E2MOM 12 min
2 Snatch + 2 Hang snatch

AMRAP 12 min*
8 Pull-ups
16 DB Hang clean and jerk
8 Boxjump over
*E2M = 2 ball over shoulder

Lördag

Teams of three
AMRAP 12 min, 1 row, 1 work, 1 rest
20 Toes to bar
10 1-arm DB Clusters

Rest 3 min

AMRAP 12 min, 1 bike, 1 work, 1 rest
20 KB Snatch
10 Goblet squats

Söndag

”The DB Seven”
7 Rounds for time (Cap 35 min)
7 HSPU
7 Thrusters
7 Knees to elbow
7 Deadlift
7 Burpee
7 DB Snatch
7 Pull-ups