Måndag

AMQRAP 10 min
1 Power clean + 1 Front squat + 1 Shoulder to overhead

8 Rounds for time (Cap 15 min)
9 Clusters
30 Double unders

 

Tisdag

AMRAP 5 min
5 Pull-ups
10 Wallball + squat

Rest 2 min

AMRAP 5 min
8/6 Cal row
4 Burpee over rower

Rest 2 min

AMRAP 5 min
12 DB Hang clean and jerk
6 DB Lunges

Rest 2

AMRAP 5 min
5 Ball to shoulder
15 KB Swing (russian)

 

Onsdag

In teams of 3, P1 Echo bike for cals, P2 work reps, P3 rest, rotate anyhow
AMRAP 12 min
60 Hang clean
30 HSPU
15 Toes to bar
Immediately into
AMRAP 12 min
60 Shoulder to overhead
30 Sit-ups
15 DB Deadlift

 

Torsdag

AMQRAP 16 min
8 Back squat + 30s Hollow hold

AMRAP 8 min
21-15-9
Pistols
Power clean

 

Fredag

AMRAP 24 min
3 Rounds of
16 1-arm DB thruster
8 Box jumps

15-12-9
Burpee box jump over
DB Hang clean

3 Rounds of
8 Ball lunge
16 DB Snatch

 

Lördag

AMRAP 26 min, in teams of two, 30 sec on, 30 sec off
100 KB High swing
80 Burpees
60 Wallball
40 DB Hang clean and split jerk

 

Söndag

For time:
10 Burpees

10 Burpees
25 Push-ups

10 Burpees
25 Push-ups
50 Lunges

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air squats