Måndag

EMOM 10 min
1) 5-10 V-ups
2) 3 Clean and jerk

E3M 15 min
4 Ball over shoulder
4 Toes to bar
8 Wallballs
4 Toes to bar
4 Ball over shoulder

 

Tisdag

Teams of two, AMRAP 30 min, 100m row after each set, switch rower each set
40-38-36-34-32
Burpees
20-18-16-14-12
Pistols
12-10-8-6-4
B-MU/Chest to bar
10-8-6-4-2
1xDB Cluster

 

Onsdag

E2M for 12 min
10 Back squat

AMRAP 12 min*
12 Thruster
6 Box jump
12 KB Swing
*E2M= 2 Devilspress

 

Torsdag

EMOM 18 min
1) 4-8 Dips
2) 20-30 sec Hollow hold/rocks
3) 20-30 sec Farmers hold

3 RFT (Cap 5 min)
10 Toes to bar
15 DB Shoulder to overhead

 

Fredag

For time
4 Rounds of:
4 Power clean
4 Front squat
4 Shoulder to overhead
Rest 3 min
21-15-9
Burpee box jump
Pull-ups
Rest 3 min
5 Rounds of
26 DB Lunges
5 HSPU

 

Lördag

Teams of two, AMRAP 25 min
3 Rounds of
30 Wallball
20 Burpee box over
3 Rounds of
24 DB Snatch
16 HSPU
3 Rounds of
12 2xDB Squat clean
6 Bar-Muscle Up/Chest to bar

 

Söndag

AMQRAP 6 min
Press (gymnastics/barbell/DB)

”Cindy” AMRAP 20 min
5 Pull-ups
10 Push-ups
15 Air squats