Måndag 1:a

E2M for 14 min:
6 barfacing handrelease burpees over bar
5 powersnatch

At 15.00:

EMOM for 8 min:
5 OH squat (start from the ground, squat snatch counts as one rep)

AMRAP for 8 min
12 KB Swing
12 Push-ups

Tisdag 2:a

Styrka

E3M for 15 min:
6 Pull-ups
9 Toes to bar
12 Air squats/pistols

21-15-9
Deadlift
Hand release burpees
(At the end of every SET, perform 25 double-unders)

Onsdag 3:e

Styrka/teknik

Every 20 sec for 10 min:
1 Clean and Jerk

AMRAP for 9 min
15 Wallballs
15 Burpee boxjumps

At 10:00
AMRAP 2 min
Push-ups

Torsdag 4:e

Styrka

AMRAP for 5 min:
7 Chest to bar / jumping chest to bar
20 meter bear crawl (must use a 5 meter course)

At 8:00:

AMRAP for 5 min:
8 HSPU
8 cal Row

At 16:00:

5 RFT:
50 double-unders
15 Wall ball push press
5 Hand release burpee boxovers

Fredag 5:e

Teknik

EMOM for 12 min:
Uneven: 3 squat clean / clean into front squat
Even: 1-10 toes to bar (Choose 1-10 reps to perform in the first round and then perform 1 rep more each toes to bar round)

6 RFT:
10 Thrusters
6 Sit-up boxovers