Måndag

AMQRAP 10 min
3-8 Pull-ups/Hanging leg raises

AMRAP 12 min
9 Deadlifts
12 Hand release burpees
15 Box jumps

Tisdag

5-5-5-5 Strict press

AMRAP 15 min
21 Air squat
15 Double-unders
9 Slamball to shoulder

Onsdag

2-2-2-2-2-2-2 Cleans

AMRAP 7 min
12 Lunges
12 DB Snatch

Torsdag

4 Rounds for reps
90 sec Rowing
90 sec Shoulder to overhead
90 sec Burpee box ups
90 sec rest

Fredag

AMQRAP 12 min
3-5 Strict pull-ups or 1-2 Rope climbs
3 Box jumps

AMRAP 9 min
10 KB Swing or Snatch
20 Wallballs