Måndag

E4M for 32 min
30 Airsquat
20/15 cal row or 15/12 cal echo bike*
10 Burpee to plate
*Every other round row/echo

 

Tisdag

EMOM 12 min
1) 4 Power snatch
2) 4-8 Toes to bar

AMRAP 12 min
12 Pull-ups
12 Box jumps
1-2-3-4…Ball over shoulder

 

Onsdag

AMRAP 5 min
5 HSPU
10 DB Hang snatch
Rest 2 min
AMRAP 5 min
30 Double unders
8 Goblet squat
Rest 2 min
AMRAP 5 min
12 Box step up
12 DB Shoulder to overhead
Rest 2 min
AMRAP 5 min
2-4-6-8…
KB Swing
Push-ups

 

Torsdag

Teams of two
AMRAP 25 min
100 Wallball
80 DB Clean
60 DB Lunges
40 Burpee box over

 

Fredag

In 15 min
Prepare for the Open

Open 21.2 Scaled or Rx

 

Lördag

AMRAP 24 min, in teams of two
30-20-10
Deadlift
Squat jumps
3 Rounds of
15 Burpee box jumps
20 Toes to bar
30-40-50
KB Swing
KB Thruster

 

Söndag

For time (Cap 25 min)
21-18-15-9
Wallballs
Burpee to plate
3 Rounds of
14 HSPU
7 Hang power clean
6 Rounds of
3 Power snatch
2 Rounds of ”Cindy” (5 pull-ups, 10 push-ups, 15 air squats)