Måndag

In teams of two, sync all movements
AMRAP 25 min
35 DB Shoulder to overhead
35 DB Deadlift
35 Sit-ups
75 DB Front squats

 

Tisdag

AMQRAP 14 min
2 Hang power clean + 1 Shoulder to overhead

AMRAP 10 min
2-4-6-8…
1xDB Hang split snatch
1xDB Lunges

 

Onsdag

AMQRAP 10 min
2-5 Strict pull-ups + push-ups

3 Sets for time (Cap 14 min)
2 Rounds of*
10 Thrusters
10 Pull-ups
*Rest 2 min after each set

 

Torsdag

EMOM 12 min
1) 10-20 Calories on rower
2) 20-30s Box jump

Rest 3 min

EMOM 12 min
1) 60 Double unders
2) 20-30s Burpee

 

Fredag

AMQRAP 20 min
5 Front squats

For time: (Cap 4 min)
5-4-3-2-1
Burpee over bar
10-8-6-4-2
HSPU

 

Lördag + Söndag

Se “Team + Weekend WOD”