Måndag

AMQRAP 7 min
5 HSPU

Rest 2 min

AMQRAP 7 min
5 Backsquats

4 RFT (Cap 7 min)
40 Double-unders
8 Toes to bar
4 DB Hang clusters (Heavy)

 

Tisdag

EMOM 28 min
1) 10-20 cal Row
2) 10 KB/DB Deadlifts
3) 7-15 cal Echo bike
4) 30 sec plank

 

Onsdag

AMQRAP 8 min
6 Strict DB press

Rest 2 min

AMQRAP 8 min
6 DB Lunges

For time (Cap 5 min)
21-15-9
Front rack Lunges
Push press

 

Torsdag

Teams of two, share anyhow
AMRAP 10 min
20 Chest to bar/pull-ups
10 Sync burpee no jump
20 DB Hang clean and jerk

Rest 3 min

AMRAP 10 min
20 Box jumps
10 Sync DB snatch
20 Sit-ups

 

Fredag

EMOM 15 min
1) 4-8 Pistols
2) 1 Turkish get-up
3) 1-3 Wall walks

AMRAP 8 min
8 Wallballs
8 Hang power clean
4 Push-ups

 

Lördag + Söndag

Se “Team + Weekend WOD”