Måndag

EMOM 8 min
a) 6 DB suitcase lunges (1 DB)
b) 4 heavy DB snatch

“Sweet 16”
5 RFT (cap 16 min)
16 DB lunges
16 KB swings
16 Burpees
16 DB snatch

 

Tisdag

AMQRAP 12 min
2 High box jumps + 20-30s handstand

AMRAP 12 min
30 Box jump overs
20 HSPU

 

Onsdag

EMOM 6 min
a) 3-6 strict Toes to bar
b) 30-50 Double-unders

Rest 3 min

In 6 min
Find 3RM Hang power clean

Rest 3 min

AMRAP 6 min
6 Toes to bar
30 Double-unders
6 Hang power clean

 

Torsdag

For time (cap 5 min)
15-12-9
Wallballs
Pull-ups

Rest 5 min

AMQRAP 10 min
3 Back squats

Rest 5 min

For time (cap 5 min)
15-12-9
Pull-ups
DB squats

 

Fredag

Teams of two, share or sync
AMRAP 24 min
40 cal Row
30 DB hang split snatch
20 Burpee over rower
10 sync DB STOH

 

Lördag + Söndag

Se “Team + Weekend WOD”