söndag 19 september

A:Clean technique/practice

B:8min AMRAP
2 wallclimbs
4 cleans 42,5/60kg
6 barfacing burpees

lördag 18 september

A:AMRAP (with a friend) in 40 minutes
Every 2 minutes, perform:
8 Sync Wall Ball Shots
8 Deadlifts (40/30 kg)
8 Sync Power Cleans (40/30 kg)
8 Shoulder-to-Overheads (40/30 kg)
Max Calorie Row (in the remaining time)

fredag 17 september

A:Fight gone bad
1min Wallballs (reps)
1min SDHP 25/35kg (reps)
1min boxjumps (reps)
1min pushpress 25/35kg (reps)
1min rodd (cal)

torsdag 16 september

A:6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row | 12/9 Calorie Bike

onsdag 15 september

A:Frontsquats 4 x 8 @50-60%
Between sets work on lat/shoulder mobility

B:3 Rounds For Time cap:20
400 meter Run
7 Deadlifts (70/100Kg)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (16/24)
20 Box Jumps

tisdag 14 september

A:Striktpress 5 x 5 @ 65-70%
Between sets 8 defecit deadlifts (same barbell)

B:AMRAP 16
160m run
10 burpees
160m run
10 KB-swings 24/32kg
160m run
10 hand release pushups

måndag 13 september

A:10min EMOM 20s hollow hold 20s arch hold

B:18min EMOM
Min 1: 30DU
Min 2: 10 goblet squats AHAP

söndag 12 september

A:Kipping/Butterfly pullups. Technique build up

B:8min AMRAP
8 pullups
8 KB-svingar 16/24kg
80m löpning

lördag 11 september

A:25min AMRAP
400m run
50 DU
40 KB-swings 16/24kg
30 airsquats
20 toes to bar

fredag 10 september

A:20 EMOM with a friend
5 Thrusters (30/42.5Kg)
5 Burpees
While partner hangs from Pull-Up Bar