Måndag  12:e

”Nate”
AMRAP 20 min
2 Ring muscle-ups
4 HSPU
8 KB swings

Tabata
Hollow hold

Tisdag 13:e

In 20 min
Build to 3RM Power clean+push jerk
then,
4×4 Front squat from ground

3 RFT (Cap 8 min)
15 Thrusters
15 Toes to bar

Onsdag 14:e

EMOM 8 min
E) 1-3 Rope climbs
O) 4-8 Strict HSPU

In teams of two, perform lovingly:
2 rounds of:
AMRAP 4 min
8 partner front squats
8 synchronized box jumps on one box
1 min rest

AMRAP 4 min
8 partner power cleans/deadlifts
8 syncronized TTB/sit-ups
1 min rest

Torsdag 15:e

On your own or in teams of two:
For time (Cap 20 min)
3 rounds
25 Wallballs
15 Burpee box jump overs

3 rounds
16m DB Lunges (22,5/15kg)
10 HSPU

3 rounds
10 Squat cleans (60/42,5kg)
5 Bar muscle-ups

Fredag 16:e

EMOM 12 min
E) 4-8 Strict pull-ups
O) 4-8 Box jumps

21-15-9 (cap 10 min)
DB/KB Clean and jerk
KB swings

Söndag 18:e

EMOM 12 min
Head/Handstand against the wall

AMRAP 10 min
4 Jumping pull-ups/Pull-ups
7 Kettlebell deadlifts
10 Burpees