Måndag
A) 40, 50, 60 eller 75 reps
Ctb, pullups eller ringrodd
Varje gång du bryter 2x wallball
B) For Quality
10 KB Turkish get up
8 DB Turkish get up
6 Barbell Turkish get up
Tisdag
A) back squat 4×5 @ 80-85%
B) 30-20-10
Wallball
KBS 24/16
Pushups
Rx+ 32/24
Onsdag E5M i 25 min
10 power clean 42,5/30
15 BBJO
20/15 cal
Torsdag A)10 min EMOM
Slow pull snatch
B) 8 min Amrap
10 power snatch 32,5/25
35 du:s
Fredag
A) Emom 10 min, hang clean
B) 4 rft
32 air squat
16 pullups
8 hang power clean 60/42,5
Rx+ 8 bmu 75/52,5
Lördag
A)Amrap 20 min
15 bear complex 42,5/30
15 Bjo
15 Ttb
2 min vila
B) Skill, rope climb
