Måndag

AMQRAP 15 min
1 Squat clean + 5-10 Push-ups

For time (Cap 9 min)
3 Rounds of:
8 Power clean
8 Burpee over bar
3 Rounds of:
8 Power clean (lighter)
8 Burpee over bar

 

Tisdag

AMQRAP 12 min
3 Back squats + 1-5 Strict/negative pull-ups

AMRAP 12 min
10 Chest to bar
20 Box jumps
30 KB Deadlift
40 Wallballs

 

Onsdag

EMOM 18 min
1) 40 sec Row
2) 20 sec Cross v-up
3) 20 sec Ring/box support

For time (Cap 6 min)
9-15-21
DB Lunges
Toes to bar

 

Torsdag

In teams of two, share and sync
AMRAP 7 min
10 Sync DB Hang clean and jerk
20 Goblet squat

Rest 2 min

AMRAP 7 min
10 Sync KB Swing
20 DB Thruster

Rest 2 min

AMRAP 7 min
10 Sync KB Clean
20 DB Shoulder to overhead

 

Fredag

AMQRAP 9 min
Pistols

AMRAP 15 min
6 Sit-ups
18 Box jumps
54 Double unders

 

Lördag + Söndag

Se “Team + Weekend WOD”