Måndag

AMQRAP 18 min
1 Squat clean + 2 Front squat + 1 Shoulder to overhead

”Dumb Fran”
For time (Cap 6 min)
21-15-9
2xDB Thruster
Pull-ups

 

Tisdag

AMQRAP 5 min
Handstand hold/walk

“Cindy 2.0”
AMRAP 20 min
5 Toes to bar
10 Burpee no jump
15 Squats

 

Onsdag

EMOM 16 min
1) 30 sec Row (10 slow, 10 medium, 10 fast)
2) 10 2xDB Power clean
3) 2-5 Strict HSPU
4) 30 sec Hollow hold

“Jumping Diane”
For time (Cap 9 min)
21-15-9*
Heavy 2xKB/DB Deadlift
HSPU
*45 Double under after each round

 

Torsdag

In teams of two, share anyhow
“Team Jackie”
AMRAP 25 min
2000m Row
100 Empty bar thrusters
60 Pull-ups

 

Fredag

AMQRAP 6 min
2 Hang power clean

“Graren”
10 Rounds for time (Cap 18 min)
15 Wallballs
3 Clean and shoulder to overhead

 

Lördag + Söndag

Se “Team + Weekend WOD”