Måndag

EMOM 5 min
1 Squat clean

For time (Cap 20 min)
21-18
Thruster
Burpee over bar
Rest 2 min
15-12
Thruster
Burpee over bar
Rest 2 min
9-6-3
Thruster
Burpee over bar

 

Tisdag

EMOM 8 min
4 Toes to bar + 4 DB Hang snatch
Rest 1 min
EMOM 8 min
5 Pull-ups + 3 V-ups

AMRAP 7 min
8 Toes to bar
6 DB Hang clean and jerk
4 Chest to bar
2 Ball to shoulder

 

Onsdag

EMOM 12 min
1) 12-20 Cal row
2) 40-70 Double unders
3) 8-10 Wallball
Rest 3 min
EMOM 12 min
1) 8-15 Cal Echobike
2) 10 Box jumps
3) 10 Lunges

 

Torsdag

AMRAP 24 min , teams of two
100 Burpee to plate
100 Shoulder to overhead
100 KB Swing
100 Sit-ups
100 Ball squats

 

Fredag

AMQRAP 8 min
1/1 Turkish get-up + 20-30s Active hang
Rest 2 min
AMQRAP 8 min
3 Strict HSPU + 4-6 KB Snatch

21-15-9 (Cap 5 min)
HSPU
Back squat

 

Lördag

Teams of two, I go you go
AMRAP 7 min
20 Double unders
4 Pistols
6 DB Snatch

Rest 2 min

AMRAP 7 min
2 DB Clean
4 DB Thuster
6 Burpee no jump

Rest 2 min

AMRAP 7 min
2 HSPU
4 Toes to bar
6 Air squats

 

Söndag

AMRAP 10 min
12 Wallballs
12 Deadlift
12 Pull-ups
Rest 3 min
AMRAP 10 min
12 DB Clean and jerk
12 Burpee over DB
12 DB Squats