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