Måndag

AMQRAP 8 min
6-12 Toes to bar
1-3 Rope climb

E4M for 16 min
15 Deadlift
70 Double unders
15 Burpee to plate

 

Tisdag

EMOM 28 min
1) 3-6 Strict HSPU
2) 8-15 cal Echo bike
3) 10-15 Box jump
4) 3+3 KB Snatch

 

Onsdag

AMRAP 7 min
1 Bar-MU
8 DB Squats
16 Jumping lunges

Rest 2

In 7 min: Find todays heavy 1x clean and jerk

Rest 2

AMRAP 7 min
1 BMU
8 DB Squats
16 Jumping lunges

 

Torsdag

AMRAP 24, in teams of two, you go, I go
1 Rounds each of
2 Devilspress
4 DB Snatch
6 Wallball
Then
1 Rounds each of
2 Pistols
4. DB Power clean
6 DB Lunges
Then,
1 Rounds each of
2 HSPU
4 DB Thruster
6 Sit-ups

 

Fredag

EMOM 12
1) Row 15 sec hard 15 sec recovery
2) 30 sec KB Front rack hold
3) 3-6 Strict toes to bar

AMRAP 12*
10 Push press
10 KB Russian swing
10 Burpee no jump
*E2M = 2 ball over shoulder

 

Lördag

For time, in teams of two (Cap 25 min)
21-15-9, Sync reps
DB Thruster
Burpee over DB
Rest 1 min
60-30-15
Sync KB Clean and jerk
Box step over with KB
Rest 1 min
200 Wallball

 

Söndag

In 6 min
Work on pressing strength, Push-ups/HSPU/Strict press etc

For time (Cap 20 min)
4 Rounds of
6 Bar-MU
3 Heavy Devilspress
3 Rounds of
15 Toes to bar
60 Double unders
2 Rounds of
30 Wallball
5 Clean
Then,
20 DB Overhead lunges (10/arm)