Måndag

EMOM 6 min
3 Power clean + 2 Hang squat clean

3 Rounds for time(Cap 18 min)
400m run
21 Wallballs
18 DB Snatch
15 Burpees over DB

 

Tisdag

EMOM 18 min
1) 20-30 sec active hang
2) 5-15 Ring rows
3) 7 Arnold press

For time (Cap 5 min)
15-12-9
Chest to bar/pull-ups
Shoulder to overhead

 

Onsdag

EMOM 24 min
1) 35 sec DB Thrusters
2) 35 sec Double unders
3) 6-8 Lunges

 

Torsdag

AMQRAP 12 min
5 Toes to bar + 5 HSPU

EMOM 12 min
1) 10-15 Bar facing burpees
2) 12 Deadlifts

 

Fredag

In 6 min, find:
Todays heaviest power clean

Rest 2 min

EMOM 6 min
8-10 Power clean @ 50% of todays heaviest

AMRAP 10 min
10-20-30…
KB Swings
1-2-3….
Ball over shoulder

 

Lördag

AMRAP 26 min, in teams of two, share anyhow
18 Thrusters
6 Devilspress
22 Box jumps
400m run (both)

 

Söndag

AMQRAP 6 min
Work on weakness

”Incredible Hulk”
AMRAP 20 min
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push press
5 Back squats