Måndag

In teams of two, share anyhow
Hero WOD ”DOR V2”
4 Rounds of:
8 Vanmakers (22.5/15kg) – Partner holds plank for reps to count
20 Deadlifts (124/92kg) – Partner does wallsit for reps to count
24 1xDB Thruster (22.5/15kg) – Partner does flutterkicks for reps to count
Cash out:
500 DU – partner rows @60-70% effort for reps to count

Tisdag

E2M for 10 min
5 Strict press + 5 Push press

8 RFT (Cap 15 min)*
8 Double/Heavy KB Russian swing
10 Burpee over KB
E2M: 3 Ball to shoulder

Onsdag

AMRAP 7 min
”Holleyman”
1 Power clean
3 HSPU
5 Wallball

Rest 2 min

AMRAP 7 min
”Cindy”
5 Pull-ups
10 Push-ups
15 Air squats

Rest 2 min

AMRAP 7 min
”Annie”
50-40-30-20-10
Double unders
Sit-ups

Torsdag

EMOM 20 min
1) 40s Row (sprint 6/8 cal, easy pace remainder of 40s)
2) 5 Ring dips
3) 30-40s Plank
4) 4-8 1-arm DB/KB Overhead squats

2 RFT (Cap 5 min)
25 1xDB Snatch
25 1xDB Squat

Fredag

EMOM 12 min
1) 2 Deadlift + 5 Lateral burpee
2) 8-12 Renegade rows

Rest 3 min

EMOM 12 min
1) 3-5 Leg raise to 3-10 sec L-hang
2) 40 sec Box jump

Lördag

In teams of two, for time: (Cap: 25 min)
5 Rounds, in sync
21 2xDB Deadlift
15 2xDB Shoulder to overhead
9 Burpee over DB
then,
100 Wallball
30 2xDB Clean and jerk
30 1-arm Devilspress

Söndag

27-21-15-9*
DB Squat clean
Toes to bar
33 Double unders between each round
then,
10 Rounds of
4 Burpee box jump over
2 Strict pull-ups