Måndag

”Andi”
For time (cap 20 min)
100 Hang power snatches
100 Push presses
100 Sumo deadlift high pulls
100 Front squats

 

Tisdag

EMOM 10 min
A) 3-8 Pull-ups/Ring row
B) 5-10 Push-ups

AMRAP 10 min
5 Burpees
10 KB Swings
20 Double-unders

 

Onsdag

AMQRAP 8 min
3-8 HSPU / 10-20 sec Handstand

AMRAP 12 min
10 Slamball lunges
10 Ring rows/Jumping pull-ups
*Every 3 min perform 45 sec max cal on an Echo bike

 

Torsdag

”Roney”
4 RFT (cap 24 min)
200m run
11 Thrusters
200m run
11 Push Presses
200m run
11 Push-ups

 

Fredag

3-3-3-3-3 Back squats

2 Rounds for reps
AMRAP 2 min
6 Wallballs
6 Hanging leg raises

rest 1 min

AMRAP 2 min
6 Deadlifts
6 Pistol squats / Box jumps

rest 1 min