Måndag

AMRAP 20 min
10 KB Clean
10 FR Lunges
10 Push-ups

*Every 4 min: Row 250/350m

Tisdag

In 12 min
4-6 sets of
5 Back Squats
5 Strict ring rows

AMRAP 10 min
10 Box jumps
10 DB Snatch
10 Burpees
rest 30 sec

Onsdag

In 10 min
6-10 sets of
4-8 kipping HSPU or 30 sec handstand

5 RFT (Cap 12 min)
11 Ring row or Pull-ups
22 Front squat

Torsdag

EMOM 16 min
1) 1-3 set Double-unders
2) 10 Shoulder taps
4) 3-5 Box jumps
5) 20-30 sec Hollow hold

AMRAP 4 min
20 Slamball clean
Max Ball facing burpees over slamball

Fredag

5-4-3-2-1 Deadlifts

8 RFT (Cap 14 min)
10 Toes to bar
10 Wallballs