Måndag

In 10 min
2-2-2-2-2 Clean

5 Rounds for time (cap 20 min)
400 m run
15 Overhead/Front squat

Tisdag

EMOM 12 min
A) 2-5 Box jumps
B) 4-8 Push-ups/HSPU

AMRAP 12 min
2 Rounds
10 Hanging knee raises
10 DB Lunges
2 Rounds
10 Box jump overs
10 Slamball clean

Onsdag

In 18 min
3-3-3-3-3 Press/push jerk
3-3-3-3 Front squat

21-15-9 (cap 6 min)
Power clean
Push-ups

Torsdag

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

AMRAP 18 min
30 Double-unders
20 DB Snatch
10 Box step ups
5 DB burpee ground to overhead

Fredag

In 14 min
2-2-2-2 Thrusters
4-4-4 Deadlifts

3 Rounds
500m row
rest 1:1 or more