Måndag

EMOM 32 min
1) 10-20 cal Row
2) 6-12 Toes to bar
3) 10 Wallballs
4) 8 Burpee to plate

 

Tisdag

AMQRAP 12 min
2 Power snatch + 1 Power snatch + 1 Overhead squat

Rest 1 min AMRAP 1 set
Push-ups*

AMRAP 10 min
12 Hang DB snatch
8 Box jump
4 Ball over shoulder
E2M = 5/10/15/20 Push-ups
*If max was between 0-12/13-25/26-38/38+

 

Onsdag

AMRAP 24 min, in teams of two, share anyhow
400m run (both)
40 Pull-ups
40 DB Lunges
40 DB Shoulder to overhead

 

Torsdag

EMOM 15 min
1) 2-5 Strict HSPU
2) 15 sec Echo bike sprint
3) 20-30s Hollow hold

4 Rounds for time (Cap 9 min)
8 HSPU
16 Sit-ups
24 Double unders

 

Fredag

AMRAP 7 min, you go I go
6 Clean and jerk
12 Jumping air squats

Rest 2 min

In 7 min, find (share bar):
1 Heavy squat clean

Rest 2 min

AMRAP 7 min, you go I go
6 Burpee over bar
12 Thrusters

 

Lördag

Se Team WOD

 

Söndag

AMRAP 12 min
6 Burpee
12 Wallballs
24 Double unders

Rest 3 min

AMRAP 12 min
6 Hang power clean
12 Box jump over
24 KB Swing