Måndag

For time (cap 5 min)
21-15-9
cal BikeErg
DB Hang snatches

rest 3 min

For time (cap 5 min)
21-15-9
Goblet lunges
Burpees to plate

rest 3 min

For time (cap 5 min
21-15-9
Cal row
1xDB Shoulder to overheads

rest 3 min

For time (cap 5 min)
21-15-9
Wallballs
V-ups

 

Tisdag

In 14 min
8-7-6-5-4-3-2 Front squats

AMRAP 10 min
2-4-6-8…
Pull-ups
Box jumps

 

Onsdag

EMOM 28 min
a) 8-14 Burpees over bar
b) 6 Hang power cleans
c) 30-60 Double-unders
d) 3-8 HSPU

 

Torsdag

Teams of two, share anyhow

AMRAP 24 min
4 Rounds
8 Devils press
16 Toes to bar
8 Pistols

3 Rounds
20 DB Box step ups
40 KB Swings

2 Rounds
4 Wall walks
24 DB Farmers hold lunges

 

Fredag

In 15 min
Prepare for the Open

Open 22.2 Scaled or Rx

 

Lördag + Söndag

Se “Team + Weekend WOD”