Måndag

In 16 min
3-3-3-3 Clean
5-5-5-5 Back squat

AMRAP 7 min
3-6-9…
Power clean
Hand release push-ups

Tisdag

Every 5 min for 30 min
A)
Row 70/50-60/42-50/35 cal

B)
5-4-3 Rounds of
6 Target burpees
6 Toes to bar

Onsdag

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

For time (Cap 17 min)
Run 1 mile
50 DB Lunges
30 Hang clean

Torsdag

In 16 min
1-1-1-1-1 Front squats
4-4-4 Press

AMRAP 7 min
1-2-3-4…
Pull-ups/Toes to bar
10-15-20-25…
DU

Fredag

EMOM 8 min
A) 4-8 Strict pull-ups
B) 5 Touch and go deadlifts

AMRAP 13 min
55 Deadlifts
55 Wallballs
55 cal row
55 Push-ups/Handstand push-ups