Måndag

EMOM 5 min
3 Strict HSPU

For time (Cap 20 min)
8-6-4
KB Strict press
V-ups
16-12-8
HSPU
Toes to bar
32-24-16
KB Push press
Sit-ups
Rest 1 min then,
8-6-4
KB Strict press
V-ups

 

Tisdag

Teams of two
AMRAP 7 min
6-8-10…
Sync DB Hang snatch
3 Ball to shoulder (each) between sets

Rest 2 min

In 7 min, find:
2 RM Clean

AMRAP 7 min
6-8-10…
Sync KB Swing
3 Ball over shoulder (each) between sets

 

Onsdag

E2M 8 min
2 Back squat

15 RFT (Cap 16 min)
2 Chest to bar
4 Burpee
6 Pistols

 

Torsdag

EMOM 18 min
1) 5 Dips
2) 30s Farmers hold
3) 30s Bear hug hold

AMRAP 7 min
30 Double unders
16 2xDB Clean
8 Push-ups

 

Fredag

AMQRAP 20 min
2 Snatch pull + 2 Snatch + 30s plank

18-15-12
Thruster
Burpee over bar

 

Lördag

AMRAP 25 min, in teams of two
5 Rounds of
20 Sync medball squats
10 Single arm Devilspress

3 Rounds of
20 Sync sit-ups
10 KB Snatch

1 Round of
20 Sync single arm DB Cluster
10 Burpee over partner

 

Söndag

For time (Cap 30 min) ”Filthy Fifty Vanheim edition”
50 Box jump over
50 Pull-ups
50 KB Snatch
50 DB Lunges
50 Toes to bar
50 DB Push press
50 DB Deadlifts
50 Wallballs
50 Burpee over DB
50 Double unders