Måndag  5:e

In 10 min
Build to 5RM Thruster

In teams of two
AMRAP 20 min
10 Chest to bar
20 Goblet squats
30 KB Swings

Tisdag 6:e

In 12 min
6 sets of
4-8 HSPU
4-8 Strict hanging leg raises

5 RFT (cap 15 min)
10 Hang cleans
20 Burpees over bar

Onsdag 7:e

In 20 min
4 sets of 5 Push press from ground
then,
4 sets of 5 Power cleans

21-15-9 (cap 10 min)
Wallballs
DB Snatch
Double-unders (x3)

Torsdag 8:e

EMOM 18 min
1) Push-ups/Ring support
2) Strict pull-ups
3) V-ups

For time (8 min)
30 Cal Air bike
20 Deadlifts
10 Shoulder to overhead

Fredag 9:e

In 10 min
Build to 3RM front squat from the ground

9 RFT (cap 18 min)
5 chest to bar/pull-ups
5m KB FR/left arm OH walking lunges
10 box jumps
5m KB FR/right arm OH walking lunges

Söndag 11:e

In 12 min
6-8 sets of 4 Clean

AMRAP 10 min
5 Jumping pull-ups/Pull-ups
10 DB Snatch
15 Air squats