Måndag

3-3-3-3-3 Back squats

For time (cap 12 min)
20 Devilspress
40 DB Thrusters
60 Hanging leg raises/Sit-ups
*Partition any way

 

Tisdag

3-3-2-2-1-1 Clean

AMRAP 7 min
1-4 Wall walks
4 DB snatch
4 Slamball to shoulder

 

Onsdag

EMOM 8 min
a) 6-10 DB/KB snatch
b) 6-10 DB/KB lunges

3 Rounds of
AMRAP 3 min
DB box step over
*Buy in:
22 Double-unders
22 Wallballs

Rest 1 min

 

Torsdag

”Fight Club”
3 Rounds, For Reps:
1:00 Thrusters
1:00 Power cleans
1:00 Box ups
1:00 Ring rows/Pull-ups
1:00 Bike erg
*Rest 1:00 Between Rounds

Fredag

EMOM 6 min
3-8 Push-ups/HSPU

At 00:00:
For time (cap 6 min)
21-15-9
Row
STOH

At 07:00:
For time (cap 6 min)
21-15-9
Burpees
Front squats