Måndag

In 16 min find heaviest of the day:
1 cluster + 2 STOH

AMRAP 7 min
3-6-9-12-15…
Thruster
C2B pullup

 

Tisdag

E2M 30 min
1) 200-400m row
2) 8-12 Renegade row
3) 12-20 cal Echo bike
4) 15 Burpee box over
5) 40-60 sec Plank

 

Onsdag

Teams of 3
AMRAP 25 min
2 sync, 1 rests
30-20-10
DB deadlift
Situps
All 3 sync
30 DB hang clean n jerk
2 sync, 1 rest
30-20-10
KB snatch
Squatjump
All 3 sync
30 KB swing

 

Torsdag

EMOM 10 min
1) 3 Strict HSPU
2) 3-6 Strict TTB (stop @ top)

AMRAP 14 min
Buy in:
5 Rounds of
24 Jumping lunges
12 Toes to bar
Then in remaining time, AMRAP:
6 HSPU
36 Double unders

 

Fredag

EMOM 20 min
1) 4-10 Pistols
2) 4 Power clean
3) 30 sec Flutter kicks
4) 6-12 Box jump over

21-15-9 (Cap 5 min)
Wallballs
Power clean

 

Lördag

Teams of two, switch A and B after each round, do each AMRAP twice
AMRAP 6 min
A) 5 Chest to bar/pull-ups + 10 DB Lunges
B) 2 Ball over shoulder + 8 Burpee over ball

Rest 2 min

AMRAP 6 min
A) 5 Toes to bar + 10 DB Snatch
B) 2 Devilspress + 8 Ball squats
Rest 2 min

 

Söndag

AMRAP 24 min
3 Rounds of
50 Double unders
20 DB Snatch
10-8-6
Thrusters
Chest to bar/pull-up
20-16-12
KB Swing
HSPU