Måndag

5-5-4-4-3-3 Back squat

10 Rounds for time (cap 12 min)
20 Double-unders
12 KB Swing

Tisdag

4-4-4-4 Strict press

AMRAP 20 min
7,5m Overhead walking lunge
8 Bar facing burpees over bar
7,5m Overhead walking lunge
8 Pull-ups

Onsdag

EMOM for 15 min
A) 6-10 KB Clean and jerk
B) 10-20 sec L-hang
C) 3-5 Box jumps

AMRAP 8 min
3-6-9-12…
Ball over shoulder
Push-ups/HSPU

Torsdag

Every 5 min for 15 min
15-25 Wallballs
15-25 cal row
Every 5 min for 15 min
10-15 Burpee box overs
15-25 cal row

Fredag

In 14 min
6-10 set kipping HSPU
3 sets of
4-8 Strict ring row

EMOM 10 min
3 Power clean
3 Front squat
3 Shoulder to overhead