Måndag

AMQRAP 8 min
2 Front squats

AMRAP 16 min
24 Squats
12 Toes to bar
6 Burpees

 

Tisdag

EMOM 18 min
a) 2 Snatches
b) 6-10 V-ups
c) 2-4 Kick-ups with 3-5 sec pause

For time (cap 6 min)
24-18-12
DB Clean
DB Shoulder to overhead

 

Onsdag

EMOM 10 min
a) 35 sec Row
b) 35 sec DB thruster

Rest 4 min

EMOM 10 min
a) 35 sec Bike
b) 35 sec Double-unders

 

Torsdag

Teams of two, share anyhow
AMRAP 24 min
40 DB Lunges
40 Pull-ups
30 DB Hang snatches
30 Burpee no jumps
20 DB Squats
20 HSPU

 

Fredag

AMQRAP 14 min
1 Power clean + 1 Shoulder to overhead + 1 Power clean

AMRAP 10 min
8 KB swings
8 Box jumps
4 Push-ups
*EMOM: 1 Devilspress

 

Lördag + Söndag

Se “Team + Weekend WOD”