Måndag

AMQRAP 14 min
1 Squat clean + 2 STOH

5 RFT (Cap 10 min)
4 HSPU
8 Pistols
40 Double-unders
8 Wallballs

 

Tisdag

AMQRAP 8 min
1-5 Strict pull-ups + 20-30 sec hollow hold

AMRAP 18 min
8 Pull-ups
8 Burpee
6 Toes to bar
6 Burpee to plate
4 BMU/Chest to bar/Pull-ups
4 Devils press

 

Onsdag

Teams of two, share anyhow
AMRAP 24 min
4 Rounds
28 Deadlifts
14 1xDB STOH
2 Rounds
28 1xDB lunges
14 Cross v-ups/tuck-ups
1 Round
28 1xDB clean and jerk
14 Box step over

 

Torsdag

AMQRAP 16 min
4 Front squats + 2-10 Push-ups

3 Rounds
AMRAP 2 min
5 Thrusters
5 Burpee over bar
Rest 1 min

 

Fredag

EMOM 15 min
a) 40 sec row (medium pace)
b) 20-30 sec Handstand
c) 20 sec DB hang snatch

EMOM 8 min
a) 30 sec KB swing/clean and jerk/snatch
b) 30 sec Box jumps

 

Lördag + Söndag

Se “Team + Weekend WOD”