Måndag

EMOM 6 min
1 Power clean + 2 Shoulder to overhead
Rest 2
EMOM 6 min
2 Thruster

AMRAP 10 min
7 Rounds of
5 Thruster
3 Burpee over bar
1 Bar MU/Chest to bar
Remaining time: AMRAP clean and jerk

 

Tisdag

EMOM 18 min
1) 8-15 cal Echo
2) 30s Flutterkicks
3) 20-30s Active hang

21-15-9 (Cap 5 min)
Toes to bar
DB Lunges

 

Onsdag

AMQRAP 10 min
2 Front squat

AMRAP 14 min
12 DB Hang split snatch
6 Ball squats
12 Push-ups

 

Torsdag

AMRAP 25 min, teams of two
4 Rounds of
20 DB/KB Deadlifts
20 HSPU
3 Rounds of
20 1-arm Devilspress
20 Box step up
2 Rounds of
20 Box jump
20 Pistols

 

Fredag

EMOM 12 min
1) 15 Wallball
2) 30s Double unders

Rest 2 min

EMOM 12 min
1) 6-12 Pull-ups
2) 12 Burpee

 

Lördag

Teams of two
AMRAP 7 min
8 DB Burpee power clean box step up
16 Sync KB swing

Rest 2 min

AMRAP 7 min
8 DB Cluster
16 Sync burpee to plate

Rest 2 min

AMRAP 7 min
8 DB Snatch
16 Sync goblet squat

 

Söndag

AMRAP 11 min
25 Wallball
15 Box jump over
5 Ball over shoulder

Rest 3 min

AMRAP 11 min
25 KB Swing
15 DB Ground to overhead
5 Ball squat clean