Måndag

E2M for 16 min
6 Deadlifts

AMRAP 8 min
4 heavy DB Snatches
8 DB Lunges
100m Sprints

 

Tisdag

EMOM 15 min
A) 30s Row
B) 5+5 DB Push press
C) 30-50 Double-unders

AMRAP 4 min
3 HSPU
7 Box jumps

Rest 1 min

AMRAP 4 min
1 Wall walk
7 Box jump-overs

 

Onsdag

AMQRAP 10 min
2 Squat cleans

For time (cap 14min)
21-15-9
DB Power cleans
Burpee no jumps
Rest 2 min

21-15-9
Pull-ups
Burpee no jumps

 

Torsdag

Teams of two
AMRAP 8 min
20 Wall balls
20 Sit-ups
Rest 2 min

AMRAP 8 min
20 cal Echobike
20 DB Shoulder to overheads
Rest 2 min

AMRAP 8 min
20 DB Box step-ups
20 KB snatch

 

Fredag

EMOM 8 min
A) 4-8 Hanging knee/leg raises
B) 8 Gorilla rows

AMRAP 16 min
800m Run
16 T2B
16 Hang clean
16 Ball deadlift
600m run
12 T2B
12 Hang clean
12 Ball deadlift
Remaining rounds
400m run
8 T2B
8 Hang clean
8 Ball deadlifts

 

Lördag + Söndag

Se “Team + Weekend WOD”