Måndag
For time, in teams of two* (Cap 28 min)
100 Bar facing burpee
100 Power snatch
100 HSPU
100 Front squats
100 Han power clean
100 Wallballs
*P1 work first 30 sec of a minute, P2 work last 30 sec of the same minute
Tisdag
EMOM 10 min
1) 2-6 Strict pull-ups
2) 2-10 Hand release push-ups
3x AMRAP 3 min, 2 min rest between AMRAPS
6 Chest to bar/pull-ups
5 Single arm cluster
Onsdag
Torsdag
EMOM 5 min
2-6 Strict knee/leg raises or kipping toes to bar
EMOM 20 min
1) 8-12 Toes to bar
2) 4 Power clean
3) 10-20 Cal row
4) 4 Power clean
Fredag
AMQRAP 18 min
1/1 Turkish get up + 4 High box jumps + 2 ball to shoulder
21-15-9 (Cap 5 min)
Thruster
Lateral burpee
Lördag
Teams of two, you go I go
AMRAP 7 min
4 Toes to bar
6 DB Snatch
4 Toes to bar
Rest 2 min
AMRAP 7 min
4 DB Lunge
6 DB Shoulder to overhead
4 DB Lunge
Rest 2 min
AMRAP 7 min
4 Burpee
6 DB Hang squat clean
4 Burpee
Söndag
EMOM 5 min
10-30s Handstand hold/walk
5 Rounds for time (Cap 20 min)
2 Strict pull-ups
80 Double unders
10 DB Hang split snatch
10 DB Hang clean and split jerk