Måndag

AMQRAP 12 min
5 Back squat

10 Rounds for time (Cap 12 min)
2 Power clean
4 Burpee over bar
8 Pistols

 

Tisdag

AMQRAP 8 min
Handstand walk/hold

AMRAP 16 min
12 Bar-MU/CTB/Pull-up
21 DB Snatch
12 HSPU
21 DB Clean and jerk

 

Onsdag

AMRAP 25 min, teams of two
30 Thruster
30 Lateral burpee box over
40 Push press
40 DB Box step over
50 Push-ups
50 Box jump

 

Torsdag

AMQRAP 14 min
3-5 Strict pull-ups
10 V-ups
1 Turkish get ups

AMRAP 10 min
12 Front rack lunges
9 Hang power clean

 

Fredag

Inga pass idag, men varför inte detta istället?

 

Lördag

Teams of two, I go you go, rest 2 min between AMRAPs
AMRAP 7 min
6 Burpee over DB
4 DB Snatch
2 DB Hang squat clean

AMRAP 7 min
6 Wallball
4 Toes to bar
2 Pistol

AMRAP 7 min
6 DB Shoulder to overhead
4 DB Squat
2 Devilspress

 

Söndag

AMRAP 10 min
21 Deadlift
15 DB Squats
9 HSPU
Rest 4 min
AMRAP 10 min
21 DB Squats
15 HSPU
9 Deadlift