Måndag

5-5-5-5 Back squat

”Ellen”
3 Rounds for Time (cap 12 min)
20 Burpees
21 DB Snatches
12 DB Thrusters

Tisdag

AMRAP 20 min
400m run
15 Ring row/pull-ups
9 Deadlifts
400m run
15 Push-ups/HSPU
9 Deadlifts

Onsdag

AMQRAP 9 min
10-20 sec Plank/Handstand
8 Box step downs/Pistol squats

Every 4 min for 12 min, each round for time
9-6-3
Slamball to shoulder
Burpee box jumps

Torsdag

AMRAP 10 min
15/10 cal row
10 Hanging leg raises

1 min rest

AMRAP 10 min
30 Double-unders
15 Medball cleans

Fredag

3-3-2-2-1-1-1 Clean

For time (cap 6 min)
30-20-10
Lunges
Push-ups