Måndag

“Murph”
1 mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 mile run
Start and finish with run. Partition middle part anyhow

 

Tisdag

AMQRAP 15 min
2 Power clean + 2 Hang clean

2 rounds of:
AMRAP 4 min
3 Burpees
6 DB Hang clean and jerk
6 DB Lunges
Rest 1 min

 

Onsdag

EMOM 12 min
A) 3-10 HSPU
B) 20-30s Dead bugs
C) 14 Gorilla rows

EMOM 12 min
A)15 DB Push press
B) 30s Sit-up/Tuck-up/V-up
C) 30s hard Row

 

Torsdag

Teams of two
AMRAP 7 min
26 Wall balls
12 Toes to bar
6 Ball to shoulder
Rest 2 min

In 7 min find 4RM of:
Squat clean
Rest 2 min

AMRAP 7 min
26 Wall balls
12 Toes to bar
6 Ball to shoulder
6 Squat clean

 

 

Fredag

EMOM 15 min
A) 1-3 Rope climbs
B) 6-12 Cross V-ups
C) 3 Hang Snatches

AMRAP 10 min
1 Wall walk
10 DB Snatches
10 Box jump over

 

Lördag + Söndag

Se “Team + Weekend WOD”