Måndag  12:e

EMOM 16 min
O) 40 sec of burpees anyhow
E) 1-8 Muscle-ups/Chest to bar

AMRAP 10 min
3-6-9-12….
Box jumps
KB thrusters

Tisdag 13:e

Every 90 sec for 9 min
3-5 Power cleans

In teams of two:
AMRAP 20 min
15/12 cal Air bike
9 Deadlifts
6 Hang cleans

Onsdag 14:e

EMOM 12 min
E) 4-8 HSPU
O) 4-8 Toes to bar

AMRAP 6 min
18 Air squats
8 STOH

2 min rest

AMRAP 6 min
18 DU
8 Chest to bar

Torsdag 15:e

In 10 min
5 sets of 6-10 Thrusters

In teams of two
5RFT (cap 18 min)
50-40-30-20-10 Wallballs
25-20-15-10-5 Burpees over bar
7 PC

Fredag 16:e

Open workout 18.4

If you are doing the open tomorrow rest today.

Söndag 18:e

EMOM 12 min
Head/Handstand against the wall

For time (cap 12 min)
40 DB Snatch
40 Push-ups
40 Deadlifts