Måndag 18:e

EMOM 5 min
2 TnG Squat clean

Hero workout: ”Viola”
AMRAP 20 min
400m Run
11 Power snatch 42,5/30
17 Pull-ups
11 Power clean 42,5/30

Tisdag 19:e

0.00-07.00
Max time: Hang from bar. Everytime you break: 5 HSPU

07.00-09.00 – Rest

09.00-14.00
5 DB Burpees
30 DU

14.00-17.00 – Rest

17.00-24.00
8 DB Box step over
12 KB Snatch
16 Burpees

Onsdag 20:e

EMOM 12 min
A) 8 Front squats
B) 5-10 Ring dips

AMRAP 11 min
5-10-15…
Wallballs
Ball over shoulder
Lunges with plate OH

Torsdag 21:a

Tabata 8 min
A) Hollow hold
B) Farmers walk/hold

6 Rounds for time (Cap 16 min)
3 Bar MU/Chest to bar/Pull-ups
6 DB Squat clean thrusters
8 Devilpress
10 Renegade rows

Fredag 22:a

EMOM 24 min
1) 5-10 Box jump over + 10 KB Swing
2) 5 Thrusters + 5-10 Toes to bar
3) 30-70 DU
4) 4-8 Pistols + 10 STOH

Söndag 24:e

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

AMRAP 10 min
15 Box jumps
10 DB Lunges
5 HSPU/Push-ups