Måndag

In teams of two
AMRAP 6 min, you go, I go
3 Front squats

Rest 2 min

AMRAP 10 min, you go, I go
4 Lateral burpees
6 Deadlifts
4 Lateral burpees

Rest 2 min

AMRAP 8 min, share anyhow
2-4-6-8…
Hang power cleans
Shoulder to overhead

 

Tisdag

AMRAP 24 min, Choose your side (or alternate side each round)
Dark side
4 Ball over shoulder
8 Pistols
16 Sit-ups
400m run

Light side
4 Rope climbs
8 DB Hang squat clean
16 Box overs
400m run

 

Onsdag

AMRAP 8 min:
1-3 Strict pull-ups + 1-5 Strict HSPU

EMOM 16 min
1) 40 sec AMRAP 15 DU + 5 1xDB Thruster
2) 40 sec AMRAP 5 Box jump 10 + 1xDB Hang clean

 

Torsdag

AMQRAP 12 min
4 Touch and go power snatch

5 Rounds for time (Cap 12 min)
8 Devilpress
10 Pull-ups
12 DB Lunges

 

Fredag

EMOM 12 min
1) 20-40 sec L-hang, accumulated
2) 1-2 TGU
3) 5-10 Kipping HSPU

4 Rounds for time (Cap 11 min)
20 Wallballs
10 DB Push press
5 Deadlift

 

Lördag

AMRAP 24 min, in teams of two
3 Clusters
6 Chest to bar pull-ups
9 Box jumps
12 Deadlifts
80 Double unders

 

Söndag

AMRAP 22 min
5 Rounds of ”King Kong-ish”
1 Heavy (very) deadlift
2 B-MU/CTB/Pull-up
3 DB Squat clean
4 HSPU
5 Rounds of ”Cindy”
5 Pull-up
10 Push-up
15 Air squat