Vecka 5

Måndag

5-4-3-2 Press
4-4-4-4 Push jerk

4 RFT (Cap 10 min)
6 Power Clean
9 Front squat
12 Box jumps

Tisdag

In 12 min
5-8 sets
4-8 Push-ups
1-3 set Double-unders

3x500m row
rest 1:1 or more

Onsdag

”The Seven” (cap 30 min)
7 RFT
7 HSPU
7 Thrusters
7 Knees-to-elbows
7 Deadlifts
7 Burpees
7 Kettlebell swings
7 Pull-ups

Torsdag

3-3-3-2-2-2-1-1-1 Clean

AMRAP 5 min
3-6-9-12…
Slamball squat
Sit-ups

Fredag

EMOM 15 min
1) 1 Rope climb or 1-3 strict pull-ups
2) 10-30 sec Shoulder taps
3) 3 Deadlifts

AMRAP 9 min
3 DB squat clean
3 DB thrusters
6 Burpees over DB