Måndag

EMOM 8 min
1) 2-4 Strict pull-ups
2) 16 1xDB Snatch

Rest 1 min

EMOM 8 min
1) 3-5 Strict toes to bar/leg raises
2) 20 1xDB Shoulder to overhead

Rest 1 min

EMOM 8 min
1) 6-12 Burpee over DB (as fast as possible)
2) 24 1xDB Deadlift

Tisdag

AMRAP 4 min
12 Power clean
15 Push jerk
Max Overhead/Front squats in remaining time

AMRAP 20 min
10 Power clean
10 Overhead/Front squats
20 Sit-ups
30 Double unders

Onsdag

In teams of two
AMRAP 10 min
36 Ring rows
24 Ball over shoulder
12 Sync ball lunges

Rest 4 min

AMRAP 10 min
24 DB Thruster
12 Sync KB swing
6 Rope climbs

Torsdag

EMOM 18 min
1) 30 sec Row
2) 6-12 HSPU
3) 30 sec Hollow hold/rock

21-15-9 (Cap 5 min)
Push-ups
Toes to bar

Fredag

AMQRAP 16 min
5 Dips + 6 Pistols + 10-20 sec Active hang

For time (Cap 7 min)
10 Devilspress
20 Chest to bar/pull-ups
30 Box jump over
40 DB Squats

Lördag

AMRAP 24 min, in teams of two
42-30-18
DB Ground to overhead
Burpee
KB Sumo deadlift high pull
Then,
60 Wallballs

Söndag

”Baba Yaga”
AMRAP 24 min
10 HSPU
5 Ball over shoulder
10 Push press
50 Double unders