Måndag

EMOM 10 min
1) 4 Power snatch
2) 30 sec Flutterkicks

4x AMRAP 2 min, 2 min rest
Buy in:
10 DB Hang snatch + 10 Burpees over bar/DB
Remaining time: AMRAP Ground to overhead

 

Tisdag

AMRAP 26 min, in teams of two
100 Wallballs
80 Toes to bar
60 DB Lunges
40 Double unders (each)
20 Ball to shoulder and squat

 

Onsdag

AMQRAP 12 min
5 Deadlift + 20-30s Handstand

AMRAP 12 min
12 KB Snatch (L-arm)
8 Box jumps
12 KB Snatch (R-arm)
8 Box jump over

 

Torsdag

For time (Cap 22 min)
3 Rounds of
21 Thruster (Barbell)
15 Pull-ups
3 Rounds of
15 Thruster (DB)
12 Pull-ups
3 Rounds of
9 Thruster (KB)
6 Pull-ups

 

Fredag

EMOM 20 min
1) 30s row (10s easy, 10s medium, 10s hard)
2) 5 HSPU
3) 30s Hollow hold
4) 30s KB Front rack hold

15-12-9
DB STOH
KB Front squat

 

Lördag

Teams of two
AMRAP 12 mi
40 KB Swing
40 Wallballs
40 Burpee to plate

Rest 3 min

AMRAP 12 min
40 DB Snatch
40 Box jumps
40 DB Lunges

 

Söndag

AMRAP 26 min
3 Rounds of
10 Thrusters
5 Bar muscle-up/Chest to bar/Pull-up
2 Rounds of
75 Double unders
5 Cluster
1 Round of
20 Toes to bar
10 1-arm Devilspress