Måndag

AMRAP 24 min
”Fran”
21-15-9
Thruster
Pull-ups
”Diane”
21-15-9
Deadlift
HSPU
”Karabel”
10 Rounds of
15 Wallballs
3 Snatches

 

Tisdag

Teams of two
AMRAP 7 min
10 DB Cluster
10 DB Overhead/Front squat
10 Toes to bar

Rest 2

AMRAP 7 min
20 Box jumps
20 DB Clean and jerk
20 V-ups

Rest 2

AMRAP 7 min
30 DB Snatch
30 Sit-ups
30 DB Shoulder to overhead

 

Onsdag

EMOM 12 min
1) 6-14 Pistols
2) 20-30s Double unders

Rest 3 min

EMOM 12 min
1) 12 KB/DB Overhead lunges
2) 30s Row for meters

 

Torsdag

AMQRAP 13
2 Hang power clean + 2 jerk

2 Rounds of*
AMRAP 90 sec
7 Burpee box over
Max rep push-ups

AMRAP 90 sec
7 Burpee box over
Max rep hang clean

AMRAP 90 sec
7 Burpee box over
Max rep push press

*30 sec rest between workouts

 

Fredag

In 15 min
Prepare for the Open

Open 21.1 Scaled or Rx

 

Lördag

Teams of two, for time (Cap 25 min)
24-18-12, share anyhow
HSPU
DB Thruster
4 Rounds, sync reps
8 Deadlift
16 Burpee over object
32-28-24-20, sync reps
KB high pull
Goblet lunges
Sit-up

 

Söndag

For time (Cap 25 min)
100 Power clean
200 Double unders
100 Toes to bar
100 DB Squat
100 DB Hang clean and jerk