Måndag

For time (cap 40 min)
Run 800/1600m
100 Ring row/Pull-ups
200 Push-ups
300 Air squats
*partition reps anyhow
Run 800/1600m

Tisdag

In 18 min
3-3-3-3 Clean
3-3-3-3 Press or Jerks

AMRAP 7 min
15 Sit-ups/toes to rings
10 KB Swings
5 Burpees

Onsdag

Each round for time:
Every 5 min for 25 min
10 Push-ups/Ring dips/HSPU
15 Box jump overs
20 DB Snatch

Torsdag

In 10 min
3-2-1-1-1 Deadlift

3 Rounds (cap 15 min)
30 Walballs
30 KB Swings

Fredag

For time
Row 2000m

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