Måndag

EMOM 6 min
2 Hang power clean + 1 Shoulder to overhead

”The Chief”
5x AMRAP 3 min
3 Power clean
6 Push-ups
9 Air squats
Rest 1 min

Tisdag

EMOM 8 min
1) 5 Back squats
2) 10 DB Push press

AMRAP 16 min
25 Thrusters
20 KB Swing
15 Chest to bar/Pull-ups

Onsdag

AMQRAP 12 min
10 V-ups/tuck ups + 20-30 sec Handstand

5 Rounds for time (Cap 12 min)
12 Deadlift
12 Burpee over bar
12 Box jumps

Torsdag

Teams of two
AMRAP 11 min
30 2xDB Snatch
15 Sync 2xDB Squat
8 Ball to shoulder and squat

Rest 3 min

AMRAP 11 min
30 1xDB Hang clean
15 Sync 1xDB lunge
8 Ball over shoulder

Fredag

6 min work on weakness, focus: Press

EMOM 24 min
1) 4-8 BMU/CTB
2) 15-20 sec Wallball
3) 30-60 Double unders

Lördag

AMRAP 25 min, teams of three, 1 rows, 1 work reps, 1 rest
60m Farmers walk
50 Wallballs
40 Toes to bar
30 KB Clean and jerk
20 Box step over
10 Vanmakers

Söndag

6 min work on weakness, focus: Gymnastics

”Cindy XXX” AMRAP 20 min
10 Pull-Ups
20 Push-Ups
30 Air squats
15 Pull-Ups
30 Push-Ups
45 Air squats
20 Pull-Ups
40 Push-Ups
60 Air squats
25 Pull-Ups
50 Push-Ups
75 Air squats
30 Pull-Ups
60 Push-Ups
90 Air squats