Måndag

AMQRAP 16 min, unbroken sets of:
6 Hang power clean
4 Shoulder to overhead

5 Rounds for time (Cap 8 min)
5 KB/DB Deadlift
20 Double unders
10 HSPU
20 Double unders

 

Tisdag

AMRAP 5 min
6 V-up/Tuck-ups
8 Wallball

AMRAP 5 min
6 cal Echo bike
8 DB Snatch

AMRAP 5 min
6 Burpee over bar
8 Fatbar deadlift

AMRAP 5 min
6 ball to shoulder
8 KB swing

Rest 2 min between AMRAPs

 

Onsdag

AMRAP 6 min
1-4 Negative pull-ups (longer negative = fewer reps)

AMRAP 18 min*
12 DB Lunges
6 Box jump over
12 DB Shoulder to overhead
E2M = 2 B-MU/4 CTB/4 Pull-ups

 

Torsdag

AMRAP 30 min, in teams of three
3000m row
90 1-arm DB Clean and jerk (1 holds slamball, 1 rest)

30 Slamball on shoulder squats (all sync)

300 Double unders
90 1-arm DB Thruster (1 holds slamball, 1 rest)

 

Fredag

EMOM 15 min
1) 1-2 Rope climbs
2) 20 sec Knee raises
3) 6 DB Shoulder to overhead

AMRAP 9 min
2-4-6-8…
Push press
Toes to bar

 

Lördag

In teams of two, ”you go, I go”
AMRAP 7 min
3 Bar-MU/CTB/J-CTB
6 1-arm Devilspress
9 Box jumps

Rest 3 min

AMRAP 7 min
3 Pistols
6 1-arm DB Shoulder to overhead
9 Burpee to plate

Rest 3 min

AMRAP 7 min
5 Pull-up
10 Push-ups
15 Air squats

 

Söndag

For time (Cap = XX:55)
3 Rounds of
20 Back squats (from floor)
20 Toes to bar
3 Rounds of
15 Front squats
15 HSPU
3 Rounds of
10 Overhead squats
10 Chest to bar

Remaining time: Work on weakness/Stretch