Måndag

AMQRAP 8 min
3-8 Pull-ups
3-8 Pistols/Box jumps

AMRAP 5 min
4 Wallballs
8 DB snatch
rest 90 sec
AMRAP 5 min
4 Burpees
8 DB STOH

 

Tisdag

4-4-4-4 Back squat

AMRAP 12 min
200m run
12 Hanging leg raises
8 DB Thrusters

 

Onsdag

3-3-3-3-3 Hang cleans

AMRAP 8 min
6 Slamball to shoulder
6 Box step overs
6 Push-ups/HSPU

 

Torsdag

4-4-4-4 Push press
3-3-3-3 Deadlift

For time (cap 5 min)
21-15-9
Power clean
Double-unders

 

Fredag

2 sets of
150-250m row for time

AMRAP 18 min
18/12 cal row
15 Box jumps
12 Shoulder to overhead
9 Hanging leg raises