Måndag

5 Rounds for quality of
5 Deadlifts
3-5 Push-ups

6 RFT (Cap 14 min)
25 Wallballs
10 Ring row/Pull-ups

Tisdag

5-5-4-4-3-3-2-2
Clean and jerk

21-15-9 (Cap 6 min)
2xDB/KB hang to overhead
Squat jump over DB/KB

Onsdag

Every 5 min for 30 min
A) 750m row

B) 3 Rounds
10 DB Lunges
10 Jumping pull-ups

Torsdag

”15.4”
AMRAP 8 min
3-6-9-12-15-18-21… HSPU
3-3-3-6-6-6-9-9-9… Cleans

5-8 sets of
5 Strict pull-ups

Fredag

4-4-4-4 Front squat

3 Rounds for reps
1 min Thrusters
1 min Hanging knee raises
1 min Double-unders
1 min Slamball clean
1 min Burpee to plate
1 min rest