Måndag

EMOM 6 min:
20-30s Plank

For time (cap 19 min)
21-15-9
Thrusters
Lateral burpees over bar
Sit ups

In remaining time find max weight for complex:
1 Clean + 1 Hang clean

 

Tisdag

Teams of 2:
0.00-10.00: AMRAP 10 min
200m run (both)
16 Pull-ups
16 Box jumps

10.00-13.00: Rest

13.00-19.00: AMRAP 6 min
20 Double-unders (each)
20 DB Hang snatch

19.00-20.00: Rest

20.00-30.00 AMRAP 10 min
200m run (both)
16 Pull-ups
16 Box jumps

 

Onsdag

AMQRAP 8 min
KB Cleans

For Time (cap 16 min):
10-15-20-25
Deadlifts (Lower weight each round)
Heavy DB Push press or HSPU
Goblet lunges

 

Torsdag

EMOM 18 min
A) 30 sec Echobike (10s hard 10s mid 10s easy)
B) 5-10 Toes to bar
C) 30s Farmers walks

For time (cap 6 min):
22-16-10
Hang power cleans
Front squats

 

Fredag

AMRAP 6 min
8/6 cals Row
8 Wall balls

Rest 3 min

AMRAP 6 min
4 Burpees to plate
8 DB Thrusters

Rest 3 min

AMRAP 6 min
4 Ball to shoulders
8 Sit ups / tuck ups / V-ups

 

Lördag + Söndag

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