Måndag

In 6 min
4-6 sets of Push-ups/strict HSPU

AMRAP 14 min
20 Burpee box ups
30 Power clean
40 cal row

Tisdag

3-3-3-3 Back squat

AMRAP 12 min
12 Ring row
20 DB Snatch
12 Sit-ups
20 DB Clean and jerk

Onsdag

AMQRAP 15 min
4-8 Pull-ups/Toes to bar
1-3 set Double-unders

For time (cap 4 min)
30 Thrusters
30 Burpees over bar

Torsdag

EMOM 10 min
a) 30 sec Lunges or Pistols
b) 30 sec Sit-ups/V-ups

”DT”
5 Rounds for time (cap 10 min)
12 Deadlifts
9 Hang power clean
6 Shoulder to overhead

Fredag

Långfredag = Vila