Måndag

AMQRAP 8 min
4 Strict pull-ups
4+4 Pistol squats

”DT”
5 Rounds for time (cap 12 min)
12 Deadlifts
9 Hang power clean
6 Shoulder to overhead

Tisdag

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

AMRAP 10 min
6 Double-unders
6 Push-ups/3 HSPU

Onsdag

AMRAP 20 min
Buy-in: 1 mile run
8 Hanging knee raises
8 DB Power clean
16 DB Walking lunges

Torsdag

3-3-3-2-2-2 Cleans
3-3-3 Clean pulls

2 Rounds for time (cap 5 min)
30 DB Thrusters
20 Box jump overs

Fredag

2 Rounds of:

AMRAP 4 min
8 cal row
8 Jumping pull-ups
rest 2 min

AMRAP 4 min
8 DB Hang clean and jerk
8 Burpees
rest 2 min