Måndag

Teams of two, share anyhow
AMRAP 12 min
10-12-14-16…
DB Front squats
Sprawls
KB Swings

Rest 3 min

AMRAP 12 min
10-12-14-16…
Goblet squats
Burpees
KB Cleans

 

Tisdag

In 11 min
5-5-5-5-5 Deadlifts

“DT”
5 Rounds for time (Cap 13 min)
12 Deadlifts
9 Hang power cleans
6 Shoulder to overheads

 

Onsdag

EMOM 14 min
a) 3 Bar muscle-ups/Chest to bars
b) 3-6 Box jumps

For time (Cap 10 min)
21-17-13-9
Pull-ups
DB Box step-overs

 

Torsdag

EMOM 8 min
1 Snatch + 2 Overhead squats

AMRAP 7 min
2-4-6-8…
DB Snatches
Burpees over bar

Rest 2 min

AMRAP 7 min
8 Snatches
28 Double-unders

 

Fredag

AMQRAP 13 min
1 set of HSPU + 30 sec Hollow hold

AMRAP 11 min
6 Push-ups
6 Toes to bar
12 DB Push press
12 Cross V-up/Sit-ups
24 Wall balls

 

Lördag + Söndag

Se “Team + Weekend WOD”