Måndag

Every 2 min for 14 min
2 Front squats + 10-20s Head/handstand

3 RFT (Cap 10 min)
80-60-40 DU
20 DB box step ups
10 Push-ups/HSPU

Tisdag

In 15 min
3-3-3-3-3 Clean
*1-4 strict pull-ups after each set

AMRAP 8 min
3 Toes to bar
6 Thrusters
9 Burpees over bar

Onsdag

EMOM 24 min
Min:
1-2: 10-20 cal row
3-4: 5+5 KB Snatch
5-6: 20-40 sec L-sit/plank

Torsdag

In 10 min
5-10 sets of
4-8 Push-ups
30 sec Double-unders or one legged squats

AMRAP 10 min
2 Rounds of
12 wallballs
6 T2B
then,
30 KB swing

Fredag

4-3-2-1 Push press
4-4-4-4 Back squat

AMRAP 7 min
2-4-6-8…
DB Squat clean
DB Lunges