Måndag 16:e

Hero WOD: ”Niklas legz”
AMRAP 11 min
1-2-3-4…
Strict HSPU
Bar muscle up/CTB/Pull-ups
Deadlift (DB/Bar/KB)

In 13 min
10-8-6-4-2-2
Power clean

Tisdag 17:e

EMOM 10 min
A) 1-5 Wall walks
B) 30s Front rack KB carry

”Annie loves Randy” (Cap 14 min)
50-40-30-20-10
DU
Situps
15 Power snatches after each round.

Onsdag 18:e

3 Rounds for time (Cap 6 min)
16 Front squats
8 Bar facing burpees

EMOM 18 min
1) 6 DB box step over
2) 6 DB strict press
3) 6 TTB

Torsdag 19:e

Hero WOD: ”Glen” (Cap 45 min)
30 Clean and jerk 60/42.5
1 mile run
10 Rope climbs
1 mile run
100 Burpees

Fredag 20:e

E2M 14 min
30 sec Handstand/Headstand/Wallstand (1 try) + 10 alt DB lunges
(rest remaining time)

AMRAP 10 min
21 KB-swings
15 DB snatch
9 Pull-ups