Måndag

AMQRAP 12 min
3 Clean and jerk

AMRAP 12 min*
5 Hang power clean
5 Front squats
5 Shoulder to overhead
*Every 2 min = 40 Double unders

 

Tisdag

AMQRAP 14 min
3 Back squat + 1-5 Strict pull-ups

5 Rounds for time: (Cap 11 min)
3 Ball over shoulder
6 Pull-ups/Chest to bar
12 DB Lunges

 

Onsdag

In teams of two, you go, I go
AMRAP 8 min
3 Burpee to plate
4 KB Swing
5 Goblet squat

Rest 2 min

AMRAP 8 min
6 1xDB Thruster
8 1xDB Hang clean
10 1xDB Shoulder to overhead

Rest 2 min

AMRAP 8 min
3 Burpee over plate
4 Plate ground to overhead
5 Sit-up

 

Torsdag

EMOM 28 min
1) 30s Row for meters
2) 5-10 HSPU
3) 30s Bike for meters
4) 8 1-arm Devilspress

 

Fredag

AMQRAP 12 min
1 Snatch + 1 Hang snatch

AMRAP 12 min
8 Toes to bar
16 1xDB Hang snatch
8 Box jump over

 

Lördag + Söndag

Se “Team + Weekend WOD”