Måndag

In 14 min
4-4-4-4 Clean
5-5-5 Front squat

21-15-9 (cap 12 min)
Deadlift
Run 400/600m

Tisdag

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

AMRAP 18 min
35 Double-unders
12 Burpee box jumps
35 Double-unders
12 Reverse DB lunges

Onsdag

In 14 min
5-4-3-2-2-2-2 Back squat

AMRAP 12 min
10 Wallballs
20 DB snatch
10 Push-ups

Torsdag

EMOM 16 min
A) 4-8 Push-ups/HSPU
B) 3+3 KB clean/snatch

15-12-9 (cap 6 min)
Front squat
Toes to bar

Fredag

In 8 min
4-4-4-4 Press or Push press

Every 5 min for 20 min
500m row
12 Deadlifts
21 Box jumps