Måndag

In teams of two, share anyhow
AMRAP 24 min
1000m row
40 Sprawls
40 Wallball
40 Box jump
40 Pull-ups/Jumping CTB/Ring row

 

Tisdag

For time (Cap 25 min)
50 2xDB Shoulder to overhead
50 2xDB Deadlifts
50 Sit-ups
100 1xDB Front/overhead squat
50 Sit-ups
50 2xDB Deadlifts
50 2xDB Shoulder to overhead

 

Onsdag

AMQRAP 14 min
3-5 Back squats

AMRAP 10 min
9 Hang squat clean
21 Lateral jump over bar

 

Torsdag

AMQRAP 8 min
3 Power snatch

3x AMRAP, rest 2 min after 6/4 min
6/4/2 min
5 HSPU/Push-up
5 Toes to bar
10 KB Swing

 

Fredag

EMOM 18 min
1) 20s Knees to elbow
2) 4-8 Dips
3) 4-8 Heavy DB snatch

For time (Cap 6 min)
21-15-9
Burpee to plate
DB Thruster

 

Lördag + Söndag

Se “Team + Weekend WOD”