Måndag  19:e

In 10 min
5 sets of 6-10 Thrusters

3-6-9-12-15-18-21 (Cap 16 min)
Toes to bar
Power cleans

Tisdag 20:e

EMOM 16 min
O) 4-8 Toes to rings
E) 4-8 Ring dips
or
1-5 Ring muscle-ups

AMRAP 4 min
10 KB swings
10 Burpee box jump

2 min rest

AMRAP 4 min
7 Chest to bar
7 HSPU
7 Wallballs

Onsdag 21:a

Every 2 min for 10 min
10 Overhead lunges

AMRAP 16 min
15/12 cal Air bike
15 DB STOH
50 DU
15 DB STOH

Torsdag 22:a

EMOM 12 min
E) 4-8 HSPU
O) 1-3 Rope climbs

AMRAP 5 min
12 DB clean
12 Burpee over DB

2 min rest

AMRAP 5 min
10 Goblet squat
10 Ring dips/Push-ups

Fredag 23:e

Open workout 18.5

If you are doing the open tomorrow rest today.

Söndag 25:e

In 10 min
6-5-4-3-3-3 Squats

AMRAP 12 min
5 Ring row/pull-ups
15 Wallballs
25 Double-unders