Måndag  7:e

In 12 min
5×5 Frontsquats

AMRAP 12 min
3 Overhead squats
9 V-ups
15 KB snatch
Start with low weight on OHS, put on more weight each round for as long as possible

Tisdag 8:e

EMOM 20 min
A) 30-40s Kipping pull-ups
B) 30-40s Hollow rock
C) 30-40s Kipping HSPU
D) Rest

21-15-9 (Cap 4 min)
Burpees
Goblet squats

Onsdag 9:e

E2M 12 min
1 Power clean + 1 Hang clean + 1 Jerk

AMRAP 5 min
8 DB Clean
8 DB STOH

Rest 2 min

AMRAP 5 min
8 Devilpress
8 alt DB-lunges

Torsdag 10:e

In teams of two:
AMRAP 7 min
10 HSPU
20 Box jump overs
(Share anyhow)

Rest 2 min

7 min to find 2 RM Clean + Hang clean for both athletes, share barbell

Rest 2 min

AMRAP 7 min
6 alt DB Snatch
6 Ball over shoulder
(Share anyhow)

Fredag 11:e

In 8 min
Find 6RM Deadlift

AMRAP 18 min
70 DU
35 KB-swing
17 Wallballs

Söndag 13:e

EMOM 12 min HSPU/Ring dips

AMRAP 8 min
9 Slamball over shoulder
10 Lunges (slamball/kb)