Måndag 8:e

Warm up 10 min

E2M for 10 min:
2 rounds:
5 Boxjumps
5 HSPU

21-15-9
Clean
Barfacing handrelease burpee over bar

At 8:00

3 RFT:
15 Push press
5 Pull-ups (these are supposed to be heavy, scale accordingly)

(Use the same weight for both cleans and push press)

Tisdag 9:e

Warm up 10 min

AMRAP 15 min
5 TTB
10 Hand Release Pushups
15 Wallballs

At 15:00
5 min to perform 3-5 snatches anyhow
(Start with a low weight and push for a heavy weight toward the end of the 5 min)

Onsdag 10:e

Warm up 10 min

In 10 min, complete:
5 sets of 5 back squats

For time:
100 DU
30 Deadlifts
80 DU
25 Pull-ups
60 DU
20 Deadlifts
40 DU
15 Pull-ups
20 DU
10 Deadlifts

Torsdag 11:e

Warm up 10 min

E30sec for 10 min:
2 TNG Clean and jerk

8 + 8 min AMRAP
21 One arm KB swing
15 Goblet squat
9 HSPU
(After 8 min, rest for two minutes, and then continue from where you were)

Fredag 12:e

Warm up 10 min

E90sec for 12 min:
2-8 unbroken pull-ups
(For each 90 sec, try to increase the amount of reps you do. If you start with 4 reps, do 5 the next time etc. Scale to C2b if you want to do more than 8)

3-9-15-21-27
Thrusters
Box jumps