Måndag

For time, in teams of two (Cap 24 min)
400m run (both)
80 Box jump over (share anyhow)
then,
21-15-9
Sync DB Snatch
Sync Burpee over DB
then,
30 Sync 2xDB Clean and jerk

 

Tisdag

AMRAP 20 min
15 B-MU/18 CTB/Pull-ups
30 Hang power clean
30 HSPU
30 Front squats
30 Toes to bar
30 Shoulder to overhead

 

Onsdag

EMOM 18 min
1) 3-6 Rope pull-ups
2) 4-8 Strict press
3) 30s Bear hug walk

3 Rounds for time (Cap 6 min)
10 KB Snatch
25 Double unders
10 KB Clean and jerk
25 Double unders

 

Torsdag

EMOM 8 min
2-4 Squat snatch

3x AMRAP 4 min, rest 2 min
10 Power snatch
10 Box jump over
10 Push-ups

 

Fredag

Midsommarafton

 

Lördag

In teams of two
AMRAP 6 min
100 Double unders
20 HSPU

Rest 3 min

AMRAP 6 min
21 Thrusters
10 Ball over shoulder
4 Rope climbs

Rest 3 min

AMRAP 6 min
3-6-9…
KB Swings
DB Shoulder to overhead

 

Söndag

For time
1 mile run
22 Wallballs
22 R-MU/B-MU/CTB/Pull-ups
22 Wallballs
22 DB Power clean
22 Wallballs
1 mile run