Måndag 8:e

In 12 min do 5 sets of
2 Touch and go squat snatch + 2 hang power snatch

AMRAP 13 min
10 Toes to ba
5 Burpee over bar
10 Deadlifts
5 Burpee over bar

Tisdag 9:e

15-12-9 (Cap 6 min)
Thrusters
KB Swing

EMOM 20 min
1) 5-6-7-8-9 HSPU (add one rep each round)
2) 8 Barbell bent over rows
3) 60s Farmers walk
4) Rest

Onsdag 10:e

EMOM 5 min
2 Front squats

“The Ghost”
6 Rounds of
1 min Row for cals
1 min Burpee s for reps
1 min DU for reps
1 min Rest

Torsdag 11:e

EMOM 16 min
1) 6 Power clean
2) 6 Frontrack lunges

AMRAP 8 min
2-4-6-8…
Ball over shoulder
Wallballs

Fredag 12:e

12-9-6 (Cap 7 min)
Power snatch
Bar MU/CTB/Pull-ups/Toes to bar

Vila 2 min

21-15-9 (Cap 7 min)
Power snatch (lighter weight)
CTB/Pull-ups/Toes to bar/Ring rows

Double tabata
1) Flutterkicks/Hollow
2) Climbing plank (on elbows, to straight arm plank, back to elbows, rinse and repeat)

Söndag 14:e

”Chelsea”
EMOM* 30 min
5 Pull-ups
10 Push-ups
15 Airsquats

*All of these three excersises in one minute, scale reps and movements accordingly. Example 1: 7 Ring row/7 Push-up on box/15 Air squat. Example 2: 10 J-Pull-up/10 Push press/10 Lunges.
Try to get at least 5-10 seconds of rest every minute