Måndag

AMQRAP 10 min
Sets of 2-5 HSPU (choose number and stick to it)

”Mikko in the woods”
AMRAP 15 min
5 2xKB Clean and jerk
20 Lunges with ball
10 Pull-up

 

Tisdag

EMOM 6 min
5 Power clean
Into
EMOM 6 min
2 Squat clean

5 Rounds for time (Cap 12 min)
12 Shoulder to overhead
12 Front squats
12 Toes to bar

 

Onsdag

In teams of two, you go, I go
AMRAP 10 min
10 Box jump over
8 DB Deadlifts
6 Burpee

Rest 4 min

AMRAP 10 min
10 Wallballs
8 Push-ups
6 DB Snatch

 

Torsdag

EMOM 18 min
1) 1-3 Rope climbs
2) 10-30s L-sit
3) 30s Double unders

AMRAP 6 min
1-2-3-4…
Strict HSPU
2-4-6-8…
Thrusters

 

Fredag

Open 13.1
AMRAP 17 min
40 Target burpee
30 Snatch (light)
30 Target burpee
30 Snatch (heavier)
20 Target burpee
30 Snatch (heavier)
10 Target burpee
Max rep snatch (heavier)

 

Lördag

Se Team WOD

 

Söndag

For time (Cap 30 min)
”Sprint Murph”
800m run
50 Chest to bar/Pull-up
100 Push-up
150 Air squat
800m run