Måndag

3 Rounds for time (cap 30 min)
30 Squat clean
30 Pull-ups
Run 800 meters

Tisdag

EMOM 10 min
4-8 Push-ups/HSPU

AMRAP 14 min
10 Burpee
10 Lunges
10 Double-unders
10 Lunges

Onsdag

In 16 min
2-2-2-2-2 Front squat
1-1-1-1 Box jumps

AMRAP 6 min
10 Toes to bar
5 Deadlifts

Torsdag

EMOM 10 min
4-8 Pull-ups/Toes to bar

Every 5 min for 15 min
30/25 cal row
20 Box jump overs
10 DB Push jerk

Fredag

In 16 min
3-3-2-2-1-1 Clean
4-4-4 Press

AMRAP 8 min
6 Burpee DB box overs
9 Wallballs