Måndag

AMQRAP 12 min
2 Hang clean + 2 Shoulder to overhead+ 2 Front squat

3x AMRAP 3 min, 1 min rest
Buy in:
18 Wallball
4 Bar muscle-up/Chest to bar/pull-up
14 Box jump over
Remaining time: KB Swing/Clean and jerk/Snatch*

*R1/2/3 = Swing/C&J/Sn resp.

 

Tisdag

In teams of two, share anyhow
AMRAP 25 min
1600m row
30 Burpee to plate
60 DB Hang snatch
60 Double unders
30 DB Hang clean and jerk

 

Onsdag

For time (Cap 30 min)
3 Rounds of
21 Thrusters
12 Toes to bar
Then,
4 Rounds of
15 Front squat
8 V-ups
Then,
5 Rounds of
9 Squat clean
12 Sit-ups

 

Torsdag

EMOM 18 min
1) 1 Turkish get-ups
2) 30s Up-down plank
3) 1-2 Wall walks

For time (Cap 6 min)
21-15-9
Box jump
HSPU

 

Fredag

AMQRAP 10 min
4 Power snatch

5x AMRAP 2 min, rest 1 min
Buy in:
12 Ground to overhead
Remaining time: Burpee over bar

 

Lördag + Söndag

Se “Team + Weekend WOD”