Måndag

EMOM 12 min
1) 40-60 Double unders
2) 6-14 Pistols

Rest 3 min

EMOM 12 min
1) 30 sec Burpee
2) 2 Squat clean

 

Tisdag

AMQRAP 6 min
Handstand/HSW

For time (Cap 18 min):
10 Push-ups
50 Air squats
10 Pull-ups

20 Push-ups
40 Air squats
20 Pull-ups

30 Push-ups
30 Air squats
30 Pull-ups
1000m run

 

Onsdag

AMQRAP 9 min
3 Deadlifts

AMRAP 16 min
6 Toes to bar
12 Box step over
100m Bear hug carry

 

Torsdag

EMOM 20 min
1) 1-3 Rope climbs
2) 6-12 KB Clean and jerk
3) 30s KB Front rack hold
4) 1-2 Turkish get-ups

21-15-9 (Cap 5 min)
Box jumps
HSPU/Push-ups

 

Fredag

AMRAP 12 min, in teams of two, you go, I go
3 Devilspress
6 DB Lunges
9 Wallballs
Rest 3 min
AMRAP 12 min
3 Push-ups
6 DB Cluster
9 Jumping lunges

 

Lördag

Se Team WOD

 

Söndag

80 Double unders
10 Chest to bar
80 Double unders
10 Toes to bar
80 Double unders
10 HSPU
Rest 3 min, then:
20 Burpee box jump over
10 Clusters
20 Burpee box jump over
10 Shoulder to overhead
20 Burpee box jump over
10 Hang squat clean
Rest 3 min, then:
800m Run
10 Ball over shoulder
600m Run
10 Ball squats
400m Run
10 Ball lunges