Måndag  2:a

Every 2 min for 8 min
3 Power clean + 3 Front squat + 3 STOH

21-15-9 (Cap 8 min)
Alternated One arm KB OH lunges
TTB

EMOM 8 min
1) 30s Plank
2) 30s Flutterkicks

Tisdag 3:e

EMOM 8 min
1-3 Strict pullups + 1-5 Strict HSPU (same minute)

EMOM 18 min
1) 40s Max rep Double-unders
2) 40s Max rep Burpee box jump over

Onsdag 4:e

In teams of two:
AMRAP 10 min
5 Slamball over shoulder
8 Slamball squats

Rest 2 min

6 min to get as many cals bike as possible. 1 bikes 1 holds slamball.

Rest 2 min

AMRAP 8 min
10-20-30…. (Sync reps)
KB-Swing
Sit-ups

2 min rest

Tabata 4 min
Hollow body rock

Torsdag 5:e

In 12 min
5-4-3-2-2-2
TnG Power snatch

AMRAP 15 min
8 Devilpress
10 Pull-ups
12 DB-Step ups

Fredag 6:e

EMOM 12 min
1) L-Sit 20-40s
2) 1-3 Rope climbs
3) 5-10 Kipping HSPU

5 Rounds for time (Cap 12 min)
20 Wallballs
10 DB Push press
5 Deadlift

Söndag 8:e

In 10 min
6-5-4-3-3-3 Front squat/Thruster

AMRAP 10 min
30 Double-unders
20 KB Swings
10 DB Push press