Måndag  22:a

AMRAP 7 min
1-2-3-4..
Strict unbroken quality reps of HSPU

2 rounds of

4 min AMRAP
15 burpee box jump overs
15 toes to bar
rest 1 min

4 min AMRAP
15 cal AB
15 ring dips/push-ups
rest 1 min

Tisdag 23:e

In teams of two:
AMRAP 18 min
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

Rest 2 min then,

150 Wallballs for time
*at the start of each minute, do 3 burpees each

Onsdag 24:e

EMOM 14 min
E: 10-30 sec L-sit
O: 4-8 Strict pull-ups

5 RFT (cap 12 min)
12 burpees over bar
7 Front squats
5 OH Squat

Torsdag 25:e

Every 2 min for 10 min
8 Barbell lunges

For time (cap 20 min)
3 rounds of
6 Chest to bar
6 DB squat snatch
3 rounds of
7 Chest to bar
5 DB squat snatch
3 rounds of
8 Chest to bar
4 DB squat snatch
… down to 1 Squat snatch

Fredag 26:e

AMRAP 8 min
2 Rope climbs
15 Goblet squats

rest 5 min

5 RFT (cap 16 min)
21 deadlifts*
15 wallballs
9 toes to bar

*Increase weight every round

Söndag 28:e

Every 2 min for 12 min
5 Squats

AMRAP 10 min
6 Deadlifts
8 Burpees
16 Double-unders