Måndag

AMQRAP 7 min
3-8 Pull-ups

”Open 17.5”
10 RFT (cap 12 min)
9 Thrusters
35 Double-unders

 

Tisdag

5-5-5-5-5 Back squats

AMRAP 4 min
12 DB Hang clean
9 DB Shoulder to overhead
6 Burpee box ups

Rest 2 min

AMRAP 4 min
4 DB Hang clean
3 DB Shoulder to overhead
2 Burpee box ups

 

Onsdag

”The Chief”
5 Rounds of
AMRAP 3 min
3 Power cleans
6 Box push-ups
9 Air squats

Rest 1 min

 

Torsdag

EMOM 6 min
a) 10-20 cal Bike Erg
b) 20-40 sec Plank taps/Wall walks

Rest 2 min

EMOM 6 min
a) 8-15 Box jump over
b) 20-40 sec Ring rows

Rest 2 min

EMOM 6 min
a) 12-18 DB snatch
b) 20-40 sec Sit-ups/V-ups

 

Fredag

EMOM 6 min
1-3 Clean

For time (Cap 14 min)
9-12-15-18-21-18-12-9
Wallballs
Situps