Måndag 10:e

In 10 min
5 sets of 5 Deadlift

22-16-10 (cap 12 min)
Reverse lunges
KB swings
Wallballs

Tisdag 11:e

Every 90 sec for 12 min
20 DU
2-3-4-5-6-7-8-9* HSPU/Push-ups

*you may start at a higher number of HSPU/Push-ups

AMRAP 7 min
6 Thruster
12 Burpees over bar

Onsdag 12:a

In 10 min
6-5-4-3-3-3 Squats

8 Rounds for time (cap 12 min)
5 KB clean and jerk
10 Boxjumps

Torsdag 13:e

EMOM 12 min
4-8 Pull-ups/Toes to rings/bar

AMRAP 10 min*
2-4-6-8..
Front squats
Shoulder to overhead

*EMOM 3 Slamball clean

Fredag 14:e

AMRAP 6 min
Buy in: 400 run if wheather allows (if not: 500m row)
6 Toes to bar/rings
12 DB Hang clean and jerk

Rest 3 min

AMRAP 6 min
Buy in: 30 burpee box jump over
6 Pull-ups
12 DB snatch

Rest 3 min

AMRAP 6 min
Buy in: 50 Double-unders
6 Push-ups
12 DB power clean