Måndag

AMQRAP 5 min
3-6 Strict pull-ups

“Sweet 16”
5 RFT (cap 16 min)
16 DB lunges
16 KB swings
16 Burpees
16 DB snatch

Tisdag

AMQRAP 8 min
3-8 HSPU or 10-30 sec Handstand

Every 2 min for 12 min
50 sec max cal row
2-6 Slamball to shoulder

Onsdag

3-3-3-3 Hang power clean

AMRAP 12 min
8 Hanging leg raises
10 DB hang clean and jerks
18 Double-unders

Torsdag

3-3-3-3-3 Back squats

2 Rounds, at 0:00 and 5:00
For time (cap 5 min)
15-12-9
Wallballs
Ring rows/Jumping pull-ups

Fredag

EMOM 20 min
45 sec KB Ground to overhead
45 sec Burpee
45 sec Sit-ups
45 sec Echo bike