Måndag

4-4-4-4-4 Front squat

Tabata
Box jump overs
Slamball to shoulder

Tisdag

AMRAP 22 min
30-50 cal row
50 Sit-ups
50 Wallballs

Onsdag

AMQRAP 7 min
3-8 HSPU

“Helen”
3 RFT (cap 12 min)
400m run
21 KB swings
12 Pull-ups

Torsdag

2-2-2-2-2-2 Clean

AMRAP 8 min
12 DB Deadlifts
9 DB Hang clean
6 DB Shoulder to overhead
10 Burpees over DB
rest 30 sec

Fredag

EMOM 10 min
a) 4-12 Push-ups
b) 4-8 Strict pull-ups

AMRAP 10 min
8 Lunges
8 Box jumps
8 Hanging leg raises/sit-ups