Måndag

Teams of two, share anyhow
AMRAP 26 min
Buy in: 60 KB snatch
60 DB Hang clean and jerk
60 Wall balls
60 Burpees
60 Box step-overs

 

Tisdag

AMQRAP 12 min
4-8 Toes to bars + 6 DB Rows

AMRAP 12 min
8 Cross V-ups
200m Run
8 Box jumps
2 heavy Devilspress

 

Onsdag

EMOM 15 min
A) 4 hang Power clean
B) 6-12 Pistols
C) 30s KB Front rack hold

2 rounds of
1 min on, 30s off
A) Sprawls over ball
B) Ball squats
C) Ball over shoulders
D) Ball lunges

 

Torsdag

AMQRAP 14 min
2-5 strict Pull-ups + 20-30s Flutterkicks

AMRAP 6 min
6 Pull-ups
12 DB Shoulder to overheads
Rest 1 min

AMRAP 3 min
6 Pull-ups
12 DB Shoulder to overheads

 

Fredag

AMQRAP 16 min
6 Barbell lunges

For time (Cap 8 min)
12-10-8
DB Front squats
1-2-3
Wall walks

Rest 2 min

21-15-9
DB Power cleans
Sit-ups

 

Lördag + Söndag

Se “Team + Weekend WOD”