Måndag

E2MOM 10 min
5 Front squat

AMRAP 14 min
35 Double unders
6 Front squat
4 HSPU

 

Tisdag

In 14 min do:
2×2 power snatch
2×2 power snatch
2×2 power snatch
Increase weight every second set

5 Rounds for time (Cap 10 min)
16 DB Snatch
8 Burpee box step over

 

Onsdag

EMOM 28 min
1) 40s row
2) 30-40s up/down plank
3) 6-12 Pull-ups
4) 12 DB Squat

 

Torsdag

AMQRAP 16 min
3 Strict press + 6 Double KB Clean

AMRAP 3 min
6 Box jumps
10 DB Shoulder to overhead
Rest 1 min
AMRAP 3 min
10 Box jumps
6 DB Shoulder to overhead

 

Fredag

AMRAP 25 min, in teams of two
3 Rounds of
30 Toes to bar
30 Sync DB Hang clean and jerk
3 Rounds of
20 Wallball
20 Sync 2xDB Hang snatch
3 Rounds of
10 Ball to shoulder
10 Sync DB Hang squat clean

 

Lördag

”The Game part 2”
In teams of two
1= 10 Push-ups (both)
2= 2 Rounds of DB DT (DT= 12 deadlift, 9 hang power cleans, 6 shoulder to overhead)
3= 10 Pull-ups, 20 alt DB/KB lunges, 30 KB Swings
4= 40 Ball cleans, 40 Ball squats
5= 3 Sync rounds of: 15 Goblet squats 15 KB Snatch
6= 10 rounds of 6 Single arm DB/KB thrusters + 6 Knees to elbows
(share anyhow)
Roll the dice. The number you get is the score you get each time. A 6 is worth 10 points

 

Söndag

EMOM 6 min
2 Clusters

AMRAP 18 min
5 Thrusters
10 Toes to bar
5 HSPU
10 Burpee over bar