lördag 12 juni

A:7 Rounds
7 HSPU
7 wallballs
7 Burpees
7 thrusters @ 30/42,5kg
7 Pushups

fredag 11 juni

A:With a friend
25min AMRAP I Go U Go:
10 KB-svingar 24/32kg
5 toes2bar
5 pushups
10 Air squats

torsdag 10 juni

A:5 x 4-7 Strict Toes to bar
Banded lat pulls with pause between sets

B:3 x 5:00
400m run, then AMRAP
10KB-svingar 24/32kg
10 burpees

onsdag 9 juni

A:Front squats 6 set x 3 reps @80-85% av 1 RM
8 super mans between sets

B:12min AMRAP
10 boxjumps
10 Marklyft 50/70kg
10 situps

tisdag 8 juni

A:6×6/leg Split squats
10 banded pullaparts

B:5 Rounds
10 Pullups
10 pushups
20 airsquats
rest 30seconds between rounds

måndag 7 juni

A:Pushjerk 6 set x 3 reps @ 80% av 1RM

B:12min EMOM
6x Thrusters 30/50kg

söndag 6 juni

A:Strict pullup technique + activation drills
3 rounds chin over bar hold
Max srict pullups 3 minutes


B:10min AMRAP
200m run
3 Wallclimbs
12situps

lördag 5 juni

A:With a Friend, for time
100 burpees
100 Thrusters 15/20kg
200 DU
100 pushups
100 Airsquats

fredag 4 juni

A:10,9,8,7,6,5,4,3,2,1
Devils Press
Sit Up
DB Thrusters
Sit Up
Hand Release Push Ups
Sit Ups

torsdag 3 juni

A:5×4-6 ring row @ 41×1
Between sets strict pullup practice

B:2-4-6-8-10-12-14
Situps
Burpees to plate
OH plate lunges per leg (10/15Kg)