Måndag
EMOM 8 min
2 Clean + 1 Hang clean
AMRAP 16 min
200m run
15 Toes to bar
9 Front squat
Tisdag
EMOM 28 min
1) 10-20 Cal row
2) 10-20 Box jump over
3) 5-10 HSPU
4) Rest
Onsdag
Teams of two
AMRAP 6 min
20 DB Snatch (seesaw style)
10 Burpee box jump over (conga line)
Rest 3 min
AMRAP 6 min, ”you go, I go”
6 Pull-ups
4 DB Hang clean and jerk
2 DB Overhead/Front squat
Rest 3 min
AMRAP 6 min
8 Sync DB Shoulder to overhead
16 Burpee over DB
Torsdag
E2MOM 10 min
10 Back squat
4x AMRAP 2 min
5 Thruster
10 Jump over bar
Fredag
AMRAP 10 min
1 Deadlift (heavy)
40 Double unders
5 2xKB Clean
Rest 4 min
AMRAP 10 min
3 Bar-MU/CTB/Pull-up
10 Sit-up
5 2xKB Clean
Lördag
Teams of two
AMRAP 6 min, switch after each round
P1: Run 200m
P2: AMRAP DB Snatch
Rest 3 min
In 6 min: Find max: 1 Power clean + 2 Front squat, share barbell
Rest 3 min
AMRAP 6 min
2-4-6-8…
1xDB Hang clean
Push-ups
Söndag
AMQRAP 6 min
Handstand hold/walk
Hero WOD ”Viola”
AMRAP 20 min
400m run
11 Power snatch
17 Pull-ups
11 Power clean