Vecka 4

Måndag

In 12 min
5-4-3-3-3-3 Clusters

2 Rounds
AMRAP 4 min
9 Front squats
6 Pull-ups
1 min rest

Tisdag

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

AMRAP 10 min
5-10-15-20..
Box jump/step overs
KB Swings

Onsdag

In 12 min
4-4-4-4-4-4 Back squats

AMRAP 12 min
10 DB Lunges
10 Toes to bar
10 DB Clean

Torsdag

EMOM 12 min
4-8 HSPU/Push-ups/Ring dips

4 RFT (cap 8 min)
15 Thrusters
10 Burpee over bar

Fredag

EMOM 8 min
Work on weakness

AMRAP 20 min
40 DB Hang clean and jerk
30 Wallballs
20 Push-ups/HSPU
10 Ball over shoulder