Måndag

EMOM 5 min
3+ Push-ups

3 Rounds
1 min Sit-ups
1 min DB Snatch
1 min Ring rows
1 min DB Thruster
1 min Burpees over DB
1 min rest

 

Tisdag

5-4-3-2-1 Front squat

AMRAP 9 min
10 Wallballs
10 Power clean

 

Onsdag

AMRAP 10 min
10/8 cal row
10 Sit-ups/Hanging leg raises

1 min rest

AMRAP 10 min
10 Double-unders
10 Burpee box ups

 

Torsdag

EMOM 12 min
a) 3-8 Pull-ups
b) 2 Turkish get up

”Diane”
For time
21-15-9 (cap 6 min)
Deadlift
Push-ups/HSPU

 

Fredag

3-3-3-3 Thrusters

AMRAP 12 min
8 Burpee air squat
10 KB Swing/snatch
2-4-6… Thruster