Måndag

5-4-3-5-4-3 Front squat

AMRAP 12 min
16 DB Lunges
16 Hanging leg raises / 16 ring rows
8 DB cleans

 

Tisdag

AMQRAP 8 min
5 HSPU

AMRAP 15 min
10 Burpees
10 Slamball to shoulder
*Row 20-40 cal every 5 min

 

Onsdag

3-3-2-2-1-1-1 Hang clean

2 Rounds of
AMRAP 3 min
6 KB Swings
8 Box jump overs
10 Air squats
rest 2 min

 

Torsdag

In 12 min
4-6 Rounds of
3-6 Strict pull-ups
3-6 Push-ups

AMRAP 9 min
12-10-8-6-4-2
DB Snatch
Sit-ups
Double-unders

 

Fredag

4-4-4-4 Push press
4-4-4-4 Deadlift

AMRAP 8 min
16 Wallballs
4 Devilspress