Måndag

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

3 Rounds for time (Cap 16 min)
400m run
40 Sit-ups
7 Deadlifts

Tisdag

In 14 min
5-5-5-5 Push jerk/Press
4-4-4 Back squat

AMRAP 9 min
5 Pull-ups
4 Toes to bar
3 Clean and jerk

Onsdag

In 10 min
2-2-2-2-2 Clean/Snatch

4 Rounds each for time
Row 500m
rest 1:1

Torsdag

Every 90 sec for 15 min
A) 4-8 Pull-ups/Toes to bar
B) 60 sec Double-unders or 4-8 HSPU

AMRAP 10 min
20 Wallballs
15 KB Swing
10 DB Lunges

Fredag

In 8 min
5-5-5-5 Front squat

For time (Cap 20 min)
10-20-30-40-50 DB Snatch
15 Burpee box jump overs