Måndag

AMRAP 6 min
2-4-6-8…
DB Hang clean and split jerk
Burpee box jump over

Rest 3 min

AMRAP 6 min
2-4-6-8…
Toes to bar
Burpee over DB

Rest 3 min

AMRAP 6 min
2-4-6-8…
DB Box step over
Burpee no jump

 

Tisdag

AMRAP 25 min, in teams of two
50 HSPU
50 DB Deadlift
50 Wallballs
50 DB Lunges

 

Onsdag

AMQRAP 10 min
1-3 Strict pullup + 1/1 Turkish get-up

4 Rounds for time (Cap 15 min)
25 Pull-ups
5 Cleans

 

Torsdag

EMOM 8 min
1) 10-20 Cal row
2) 6-12 V/tuck-up
Rest 2 min

EMOM 8 min
1) 8-15 Cal echo bike
2) 10-20s Handstand

AMRAP 5 min
9 Air squats
6 DB Shoulder to overhead
3 DB Snatch

 

Fredag

00:00-05:00:
EMOM
1 Cluster
05:00-07:00: Rest
07:00-13:00:
Find 2RM Thruster
13:00-16:00: Rest
16.00-24.00:
21-15-9
Deadlift
Box jump

 

Lördag

AMRAP 25 min, in teams of two
A) 4 Rounds of:
8 Wallballs + 6 Toes to bar + 4 Burpee no jump
B) 4 Rounds of:
10 DB Snatch + 8 Push-ups + 6 DB lunge
Then,
24 Sync DB/KB Clean and jerk
Then,
Switch A & B
Then,
24 Sync DB/KB Clean and jerk
Then,
AMRAP remaining time, shared anyhow
20 Wallball
16 Toes to bar
12 DB Snatch

 

Söndag

AMRAP 24 min*
1 Deadlift
10 Pull-ups
20 KB Lunges
30 KB Swing
40 Double unders
E2M= 4 burpee over bar