Måndag

EMOM 7 min
1 Clean + 4 Front squat

Rest 3 min

EMOM 7 min
1 Clean + 2 Front squats

For time (Cap 5 min)
7-5-3-7-5-3
Thrusters
Burpee over bar

Tisdag

EMOM 15 min
1) 4-8 Rope pull-ups
2) 8-12 V-up
3) 100m sprint

On a running clock, AMRAP:
Minute 00:00-03:00
5 Box jumps
10 1-arm DB Clean
Minute 03:00-06:00
5 Box jumps
10 DB Snatch
Minute 06:00-09:00
5 Box jumps
10 1-arm DB Hang clean and jerk

Onsdag

EMOM 5 min
3 Hang power clean

Rest 2 min

EMOM 5 min
3 Touch and go clean and jerk

AMRAP 11 min*
2-4-6…
Pull-ups
Box jumps
*EMOM 1 heavy single arm devilspress

Torsdag

AMRAP 30 min, in teams of two
5 Rounds of
15 Sync DB Lunges
30 HSPU

5 Rounds each (I go, you go)
10 Goblet squat
20 KB Swing

5 Rounds of
15 Sync DB Shoulder to overhead
30 Box step over

Fredag

EMOM 18 min
1) 8 KB Snatch Right arm
2) 8 KB Snatch Left arm
3) 30 sec Flutterkicks

AMRAP 7 min
32 Double unders
16 Power clean
8 Push-ups

Lördag

AMRAP 25 min, in teams of three,
1 work, 1 rest, 1 hold ball
90 Sit-ups
90 KB Snatch
90 Burpee box jump
90 Goblet squat
90 Pull-ups

Söndag

EMOM 8 min
20-30 sec Handstand hold/walk

”Felix the cat”
6 Rounds for time (Cap 18 min)
9 Burpee
9 Box jump
9 Pull-ups
9 Thruster
9 Toes to bar