Måndag

Teams of two, share anyhow
AMRAP 26 min
Buy in: 30 1-arm Devilspress
60 KB Swings
30 HSPU
60 Wallballs
30 1-arm KB/DB Shoulder to overheads
60 Sprawls

 

Tisdag

EMOM 15 min
A) 3-6 Muscle-ups/Chest to bar/Pull-ups
B) 20-30 sec KB Front rack hold
C) 20-30 sec Bearhug hold

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

 

Onsdag

For 24 min (alt. between A and B)
2 min on, 2 min off

A) AMRAP 2 min
Buy in: 20/15 cal Bike
Toes to bars

B) AMRAP 2 min
20/15 Cal row
Ball squats

 

Torsdag

AMQRAP 12 min
2 Deadlifts + 2 Clean + 1 Shoulder to overhead

AMRAP 12 min
12 DB Power cleans
24 Double-unders
12 Burpee no jumps

 

Fredag

AMQRAP 8 min
Handstand/Headstand/HSW

AMRAP 8 min
2 Wall walks
8 Cross V-ups
14 DB Front squats

Rest 2 min

AMRAP 4 min
1 Wall walk
4 Cross V-ups
7 DB Front squats

 

Lördag + Söndag

Se “Team + Weekend WOD”