Måndag

Teams of two, I go you go
AMRAP 7 min
4 Pistols
6 DB Hang clean and jerk
4 Pistols

Rest 3

AMRAP 7 min
4 DB Thruster
6 Pull-ups
4 DB Thruster

Rest 3

AMRAP 7 min
4 Burpee
6 DB Hang snatch
4 Burpee

 

Tisdag

AMQRAP 10 min
5 Strict press

AMRAP 15 min*
5 HSPU
10 Box jump
25 DU
*Rest 30 sec after each round

 

Onsdag

EMOM 15 min
00:00-05:00: 5 Hang power clean
05:00-10:00: 5 Power clean
10:00-15:00: 2 Squat clean

2x AMRAP 3 min
4 Power clean
8 Front rack lunges
12 Air squats
Rest 2 min between AMRAPs

 

Torsdag

EMOM 5 min
4-10 V-ups

EMOM 20 min
1) 10-20 Cal row
2) 5-10 Toes to bar
3) 7-15 Cal Echo bike
4) 5-10 KB Clean and jerk

 

Fredag

E2M 16 min
4 Overhead/Front squats

4 Rounds for time (Cap 8 min)
20 wallballs
4 Devilspress

 

Lördag

In teams of two
AMRAP 11 min
30 KB Thrusters
30 Burpee over KB
30 KB Snatch

Rest 4 min

AMRAP 11 min
30 DB Lunges
30 Double unders (each)
30 DB Shoulder to overhead

 

Söndag

”Eightball”
8 Rounds for time:
8 Push-ups
8 Toes to bar
8 DB Snatch
8 Deadlifts
8 Hang power clean
8 Shoulder to overhead
8 Burpee

Remaining time = Work on pull-ups