Måndag

EMOM 8 min
2-6 Strict HSPU

5 RFT (Cap 16 min)
50 Double unders
12 HSPU
10 Front squat

 

Tisdag

EMOM 18 min
1) 30 sec Row
2) 5 2xKB clean
3) 30s Hollow

21-15-9 (Cap 5 min)
Deadlift
Burpee

 

Onsdag

AMQRAP 16 min
3-5 Neg. pull-ups + 6-8 Strict press

3 RFT ”Friendly fran” (Cap 8 min)
21 Thrusters
21 Chest to bar/Pull-ups

 

Torsdag

AMRAP 10 min, in teams of two, I go, you go
2 Ball to shoulder
4 DB Hang clean and jerk
6 Toes to bar

Rest 4 min

AMRAP 10 min
2 Burpee over ball
4 Ball lunge
6 DB Snatch

 

Fredag

EMOM 10 min
1) 5 Power clean
2) 5-15 Push-ups

AMRAP 14 min
8 Pistols
12 KB Snatch
16 Wallballs
20 KB Swing
24 Air squats

 

Lördag

In teams of two, for time, share anyhow: (Cap 30 min)
100 Double unders
100 KB Swings
100 Box jumps
100 Pull-ups
100 Forward lunges
100 Thrusters
100 Toes to bar/Hanging knee raises
100 Push-ups
100 Hang power clean
100 Burpees

 

Söndag

AMRAP 8 min, ”Marys toes”
5 HSPU
10 Pistols
15 Toes to bar
Rest 2 min
AMRAP 8 min, ”Van-Nate”
2 Muscle-ups/3CTB/4Pull-ups
4 HSPU
8 KB Swing
Rest 2 min
For time, ”Karen”: (Cap 8 min)
150 Wallballs