Måndag 12:e

Warm up 10 min

In 15 min
Build to todays max power clean, empty the bar and build to todays max full clean

6 min AMRAP
5 pull-ups
10 push-ups
15 air squats

At 6:30
6 min AMRAP
12 deadlift
9 hang power clean
6 push jerk

Styrkelyft, bänkpress

1. Uppvärmning
2. Upptrappning till dagens 1RM
3. Arbetsset
4. Avslut

Tisdag 13:e

Warm up 10 min

In 8 min
Perform as many strict ring row/pull-ups/weighed pull-ups as possible in max 6 sets

In teams of two, 4 RFT each of:
15 burpee box jump overs
12 front squat (light)
9 HSPU

Weightlifting

1. Warm up
2. Clean + floating clean + push jerk
3. Build up to your daily max clean and jerk
4. 4×4 Jerk drive

Onsdag 14:e

Warm up 10 min

In 15 min
4-8 sets of 40 m prowler pushes with increasing weight if possible

 14 min AMRAP
20 DU
15 box jumps
10 Wall balls
5 push-ups

Styrkelyft, marklyft

1. Uppvärmning
2. Upptrappning till dagens 1RM
3. Arbetsset
4. Avslut

Torsdag 15:e

Warm up 10 min

Every four or five min (your choice) for 20 min
400 m run

7 min AMRAP
Push-ups OR pull-ups OR 5 push-ups and 5 pull-ups

Weightlifting

1. Warm up
2. Power snatch without body contact
3. Build up to your daily max snatch
4. 4×4 Overhead squat

Gymnastik

1. Uppvärmning
2. Gymnastik
3. Styrka
4. Avslut

Fredag 16:e

Warm up 10 min

In 15 min
Build up to your daily max in 10 unbroken deadlifts

”11.6”
7 min AMRAP
3-6-9-12…
Thruster
Pull-up/chest to bar