Måndag

AMQRAP 12 min
1+1 Turkish get-ups + 5 Deadlifts

AMRAP 2 min
20 Burpee over bar
Max rep power clean

Rest 2 min

AMRAP 2 min
15 Power clean
Max rep burpee over bar

Rest 2 min

AMRAP 1 min
12 Burpee over bar
Max rep power clean

Rest 1 min

AMRAP 1 min
12 Power clean
Max rep burpee over bar

Tisdag

EMOM 8 min
1) 3 Strict HSPU
2) 6 Back squat

Rest 3 min

EMOM 8 min
1) 6 Kipping HSPU
2) 3 Back squat

AMRAP 6 min
7 Thruster
7 Pull-ups
7 KB Swing

Onsdag

EMOM 6 min
10-30 sec L-hang/L-sit

AMRAP 20 min
3 Rounds of
20 Sit-ups
30 Double unders
21-15-9
1xDB Hang clean and jerk
20 sec plank between each set
9-6-3
Ball over shoulder
Devlispress

Torsdag

AMRAP 25 min, in teams of three, 1 row, 1 work reps, 1 rest
30 DB Box step over (1 or 2 DB)
40 DB Deadlift (2 DB)
50 DB Lunges (1 or 2 DB)
60 DB Shoulder to overhead (1 DB)
70 Wallballs

Fredag

EMOM 5 min
3 Snatch pull

Rest 2 min

EMOM 5 min
3 Snatch

5 Rounds for time (Cap 13 min)*
20 DB Hang snatch
15 Box jumps
10 Toes to bar
*EMOM = 2 Burpee

Lördag

Teams of two
AMRAP 12 min
30 Toes to bar
15 Ball to shoulder and squat

Rest 3 min

AMRAP 12 min
30 1-arm DB Thrusters
15 Pull-ups

Söndag

EMOM 5 min
30 sec Handstand hold/walk practice

AMRAP 20 min
55 Deadlift
55 Wallballs
110 Double unders
55 HSPU