Måndag

AMRAP 10 min, in teams of two, share work anyhow
10 DB Burpee-power clean-box step up
20 Pull-ups
30 KB Swing

Rest 4 min

AMRAP 10 min
10 KB Snatch
20 Toes to bar
30 Box jump over

Tisdag

EMOM 12 min
1) 8 Hammer curls
2) 3 Back squats

AMRAP 6 min
2 Power clean
2 Thruster
12 Double unders

Tabata
Side plank

Onsdag

AMRAP 6 min
1-2-3..
Strict HSPU
Strict Pull-ups

AMRAP 18 min
3 Pistols R-leg
3 DB Hang clean and jerk R-arm
3 DB Snatch R-arm
3 Pistols L-leg
3 DB Hang clean and jerk L-arm
3 DB Snatch L-arm
18 HSPU
18 Wallballs

Torsdag

AMQRAP 12 min
2-3 Turkish get ups/arm + 6-9 Ring dips

EMOM 12 min
1) 3 Power snatch + 9 Lateral burpee
2) 10-15 Toes to bar

Fredag

AMRAP 6 min
”Fran”
21-15-9
Thrusters
Pull-ups

Rest 3 min

AMRAP 6 min
”Annie”
50-40-30-20-10
Double unders
Sit-ups

rest 3 min

AMRAP 6 min
”Diane”
21-15-9
Deadlift
HSPU

Lördag

AMRAP 25 min, in teams of 3, 2 sync, 1 rest
50 Hanging knee raises
50 DB Shoulder to overhead
50 DB Snatch
50 Air squats
50 DB Deadlifts

Söndag

5 minutes work on weakness, focus: Pulling strength

”Fight gone weird”

3 Rounds for reps
1 min DB Thruster
1 min DB Power clean
1 min Box jump over
1 min Burpee to plate
1 min DB Hang snatch
1 min rest