Måndag 24:e

EMOM 14 min
A) 2-8 x 3-5 sec L-hang from bar (raise legs, hold 3-5s, lower =1 rep)
B) 5+5 DB 1-arm Push press

AMRAP 10 min, switch between:
Even minutes:
5 DB Clean and jerk
5 Burpee over DB
Odd minutes:
10 KB Swing
5 Goblet squats

Tisdag 25:e

EMOM 6 min
6 Deadlifts

AMRAP 20 min
6 DB Box step over
12 DB snatch
24 Wallballs
48 DU

Onsdag 26:e

3 Rounds for time (Cap: 6 min)
5 Power snatch
10 Pull-ups

E2M for 18 min
10 Toes to bar + 10 HSPU + 1-3 Rope climbs

Torsdag 27:e

In 12 min do 6 sets of:
2 Touch and go squat clean + 2 Shoulder to overhead

AMRAP 6 min
4 Thrusters
8 Boxjump over
Into:
AMRAP 6 min
4 HSPU
8 Power clean

Fredag 28:e

EMOM 10 min
A) 2 Turkish get up
B) 20-40s Bearhug hold

AMRAP 14 min
6 Burpee ball over bar (Throw ball over, do burpee over bar =1 rep)
9 Deadlifts
12 KB Clean
E2M 3 MU/Bar MU/Chest to bar/Pull-up/Negative pull-up

Söndag 30:e

AMRAP 14 min
50 DU
40 Toes to bar
30 Wallball shots
20 Cleans
10 Pull-ups

EMOM 6 min
Work on weakness

4 rounds, not for time of:
Max rep push-ups
15 2xDB push press 15/10kg
Max rep band pull-aparts
60-90s rest