Måndag  26:e

Every 2 min  for 10 min
4 Strict press + 4 Push press

AMRAP 14 min
8 Pistols alternated
16 Boxovers
8 V-ups
16 HR-Push-ups

Tisdag 27:e

In teams of two:
6 min to find max sets of 3 Front squats

Rest 2 min

AMRAP 10 min:
(1 round/person before you switch)
4 Lateral burpees
6 Deadlifts
4 Lateral burpess

Rest 2 min

AMRAP 8 min:
2-4-6-8….
Hang power cleans
Thrusters

Onsdag 28:a

3 Rounds of:
AMRAP 3 min
50 DU
20 DB-Power clean
Max rep Burpee in remaining time
Rest 2 min between rounds

EMOM 10 min
A) 5-10 Strict Pull-ups
B) 5-10 Strict Dips/R-dips

2 min rest

Tabata 4 min
Hollow body rock

Torsdag 29:e

In 12 min
Find todays 2RM TNG Squat clean

12-14-16-18-20-22-24* (Cap 13 min)
Alt KB/DB-Lunges
KB High swing
*Every 2 min during the workout: 3 Slamball over shoulder

Fredag 30:e

DB 13.3
AMRAP 7 min
3-6-9….
Double DB Clean and jerk
Toes to bar

Rest 2-5 min

AMRAP 7 min
3-6-9…..
DB Snatch
Wallballs

Rest 2-5 min

AMRAP 7 min
3-6-9….
One arm DB STOH
Medball clean

Söndag 1:a

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

21-15-9
Burpee box jumps
Deadlifts