Måndag

EMOM 10 min
1) HSPU
2) 15-30 sec Hollow hold/Flutter kicks

3x For time:
00:00-05:00
20 Burpee over bar
20 Clean and jerk
05:00-10:00
15 Burpee over bar
15 Clean and jerk (increased weight)
10:00-15:00
10 Burpee over bar
10 Clean and jerk (increased weight)

Tisdag

E2M 12 min
5 Strict press + 20-30 sec Active hang

”Helen” (Cap 12 min)
3 Rounds for time
400m run
21 KB Swing
12 Pull-ups

Onsdag

In 15 min
Front squats
10-8-6-4-2

AMRAP 10 min
10 Wallballs
8 DB Hang snatch
40 Double under

Torsdag

EMOM 10 min
2 Power snatch

AMRAP 9 min
15 Toes to bar
10 Deadlift
5 Power snatch
@09:00, in 6 min, find:
3RM Deadlift

Fredag

Teams of  two, do every other round
AMRAP 7 min
2 Ball to shoulder
4 Pistols
6 Burpee no jump

Rest 3 min

AMRAP 7 min
2 Devilspress
4 DB Shoulder to overhead
6 Lunge jumps

Rest 3 min

AMRAP 7 min
2 KB Thruster
4 HSPU
6 Squat jumps

Lördag

AMRAP 25 min, share anyhow
Buy in: 800m medball run
30 Burpee
30 DB Squats
30 Pull-ups
30 Wallballs
30 DB Snatch

Söndag

”Kalsu”
100 Thrusters for time* Rx 42,5/60kg
*EMOM 5 burpee

In remaining time: Work on weakness; gymnastic pull