Måndag

EMOM 6 min
4-8 Push-ups/Ring dips

For time (Cap 18 min)
10-20-30-40-50 DB snatch
Run 400m

Tisdag

In 12 min
1-1-1-1-1-1 Front squat

AMRAP 10 min
80 DB Lunges
50 DB Box step ups
50 DB Push press/HSPU

Onsdag

EMOM 12 min
A) 4-8 Pull-ups
B) 30 sec Double-unders

For time
2000m row

Torsdag

In 16 min
3-3-2-2-2 Clean
4-4-4 Deadlift

21-15-9 (cap 6 min)
Thrusters
Pull-ups

Fredag

In 14 min
4-4-4 Push press
5-5-5-5 Back squat

AMRAP 12 min
12 DB Hang clean and jerk
6 Burpees
12 Box jumps