Måndag

4-4-4-4-4 Back squats

AMRAP 10 min
10-9-8-7…1
Sit-ups
DB Squats
10-9-8-7….1
Jumping pull-ups
DB Thrusters

 

Tisdag

EMOM 25 min
a) 3-6 Push-ups/HSPU
b) 60 sec Double-unders
c) 3-6 Devils press
d) 60 sec Slamball to shoulder
e) Rest

 

Onsdag

3 Rounds for max reps
AMRAP 90 sec
4 Wallballs
4 Burpee

Rest 30 sec

AMRAP 90 sec
Row for max meters

Rest 30 sec

AMRAP 90 sec
4 KB Swings
4 Jumping lunges

Rest 2 min

 

Torsdag

3-3-3-3-3 Power clean

AMRAP 11 min
3 Pull-ups
6-8-10… Box jump over
6-8-10… DB Clean and jerk

 

Fredag

AMQRAP 12 min
2 Deadlifts
3-8 HSPU / 20 sec Handstand

For time (Cap 7 min)
21-15-9
KB Hang to overhead
Goblet squat
Burpees over KB