Måndag

E2MOM 12 min
5 Back squats with 3 sec pause in bottom

10 Rounds for time (Cap 12 min)
2 Power clean
4 Bar facing burpee
8 Pistols

Tisdag

AMQRAP 8 min
Handstand walk practice

AMRAP 16 min
12 Bar MU/Chest to bar
21 DB Hang snatch
12 HSPU
21 DB Hang clean and jerk

Onsdag

AMRAP 25 min, teams of two
30 Thrusters
30 Lateral burpees over DB/BB/KB
40 Push press
40 Box step over (goblet hold)
50 Push-ups
50 Box jump over
60 Double unders (each)

Torsdag

AMQRAP 14 min
20 sec plank + 8-10 V-ups/tuck ups + 1-2 Rope climb

AMRAP 10 min
12 Front rack lunges
9 Hang power clean
6 Shoulder to overhead

Fredag

EMOM 12 min
1) 20-30s Active hang
2) 3 Strict press

3 Rounds for time (Cap 12 min)
400m run
14 Wallball
4 Ball over shoulder

Lördag

AMRAP 6 min, Teams of two
200m run (both)
25 Sync KB swing
25 Sync Goblet squats

Rest 3 min

AMRAP 6 min, share anyhow
20 Toes to bar
20 Wallball
20 Burpee

Rest 3 min

AMRAP 6 min, share anyhow
Max rep Devilspress (partner holds plank)

Söndag

AMRAP 10 min
21 Deadlift
15 DB Squats
9 HSPU

Rest 4 min

AMRAP 10 min
21 DB Squats
15 HSPU
9 Deadlift