Måndag

AMRAPs
3 min, 6 min, 9 min
Rest 2 min between AMRAPs. Start over each AMRAP.

200m Run
20 Wallballs
20 Burpee over bar
20 Thruster
20 Power clean

 

Tisdag

Teams of two
AMRAP 24 min
20 Sync DB Deadlift
40 T2B
20 Sync DB Hang clean
40 Pull-ups
20 Sync DB Shoulder to overhead
40 HSPU

 

Onsdag

AMQRAP 10 min
3 Broad jumps (as far as possible) + 12 shoulder taps in plank

For time (Cap 15 min)
9-6-3
DB Snatch
Burpee boxjump

Rest 2 min

9-6-3
2xDB Power clean
Burpee step over

Rest 2 min

9-6-3
2xDB Squat clean
Burpee box jump over

 

Torsdag

EMOM 12 min
1) 20-30s Pistols
2) 20-30s Handstand

5 Rounds for time (Cap 12 min)
12 DB Lunges
6 Ball over shoulder
36 Double unders

 

Fredag

AMQRAP 18 min
2 Power clean+ 1 hang clean + 1 Shoulder to overhead

For time (Cap 6 min)
21-15-9
Hang power clean
Burpee

 

Lördag

Se Team WOD

 

Söndag

For time
800m Run
10 Deadlift
600m Run
20 Back squat
400m Run
30 Front squat
200m Run
40 Power clean