Måndag
EMOM 10 min
1 Snatch + 1 Hang snatch
4x AMRAP 2 min, 2 min rest
50 Double unders
10 Ground to overhead
Remaining time: Burpee over bar
Tisdag
AMQRAP 12 min
6-8 Cross V-ups + 2 Ball squat clean
AMRAP 12 min
10 Box step up (1xDB)
10 1xDB Shoulder to overhead
E2M = 2 Ball over shoulder
Onsdag
AMRAP 25 min, teams of two, 30 sec on, 30 sec off
100 KB Swing
80 KB Lunges
60 Pull-ups
40 KB Snatch
20 KB Overhead/Front squats
Torsdag
EMOM 18 min
1) 5 Hang power clean
2) 30 sec plank with leg raises
3) 1-2 Turkish get-ups
21-15-9 (Cap 6 min)
HSPU
Box jumps
Fredag
AMRAP 7 min
10/8 cal Row
5 Toes to bar
Rest 2 min
AMRAP 7 min
8/6 cal Echo Bike
8 Deadlift
Rest 2 min
AMRAP 7 min
6 Fat bar thruster
12 Jump over bar
Lördag
Teams of two, I go you go
AMRAP 12 min
2 1-arm Devilspress
40 Double unders
8 Wallball
Rest 3 min
AMRAP 12 min
2 DB Cluster
4 DB Front squat
8 Burpee over DB
Söndag
AMQRAP 7 min
Handstand hold/walk
”13.1”
AMRAP 17 min
40 Burpee
30 Snatch*
30 Burpee
30 Snatch*
20 Burpee
30 Snatch*
10 Burpee
AMRAP Snatch
*Stegrande vikt