Måndag

In 8 min
4-4-4-4 Press

Every 4 min for 16 min
25/18 cal row
7-15 Burpees
5-8 HSPU

Tisdag

In 18 min
2-2-2-2 Clean
3-3-3-3-3 Back squat

AMRAP 6 min
9-6-3
Deadlifts
Box jumps

Onsdag

Every 90 sec for 12 min
A) 4-8 Pull-ups/Toes to bar
B) 4-8 Push-ups/Dips

AMRAP 12 min
30 Double-unders
20 Lunges
10 Shoulder to overhead

Torsdag

”Zombie”
For time (Cap 30 min)
60 Wallballs
1 mile run
30 Wallballs
800m run
15 Wallballs
400m run

Fredag

In 14 min
3-3-3-3 Power clean/Snatch
4-4-4 Front squat

For total time (Cap 12 min)
3 rounds of:
10 Power clean/Snatch
6-12 Bar facing burpees
rest 3 min
3 rounds of:
10 Pull-ups
6-12 Bar facing burpees