Måndag  29:e

EMOM 12 min
E: 4-8 Strict pull-ups
O: 10-30 sec Hollow hold

27-21-15-9-3 (cap 16 min)
Handrelease burpees
KB STOH

Tisdag 30:e

In 10 min
Build to 8RM alt FR Lunges

AMRAP 16 min
16 Box jumps
12 Push-ups
8 Squat cleans

Onsdag 31:a

Every 2 min for 10 min
2-6 paused ring dips+10-20 sec L-sit

”The Power of the Ancient Dwarf”
7 RFT (cap 18 min)
12 DB Snatch (30/20kg)
9 Burpee over DB
6 Toes to bar
3 Chest to bar

Torsdag 1:a

In 12 min
5-4-3-2-2-2 Deadlifts

3 rounds of
AMRAP 3 min
21 cal Air bike
15 Box jump overs
Max DU
rest 2 min

Fredag 2:a

EMOM 12 min
E: 4-8 Push-ups/strict HSPU
O: 4-8 Hanging leg raises

3 RFT (cap 16 min)
32 Wallballs
16 DB Lunges
8 Pull-ups

Söndag 4:e

EMOM 12 min
4-8 Pull-ups/Hanging leg raises

AMRAP 12 min
10 DB push press
8 DB squat
6 Hanging leg raises