Måndag

EMOM 8 min
2 Clean and jerk

For time (cap 16 min)
10-9-8-7-6-5-4-3-2-1
Deadlifts
Lateral burpees over bar
DB Thrusters

 

Tisdag

AMQRAP 12 min
3-6 Pull-ups + 30s Flutter kicks

For time (cap 12 min)
21 Toes to bar
42 Double-unders
21 DB Lunges
18 Pull-ups
36 Double-unders
18 DB Lunges
15 Chest to bar
30 Double-unders
15 DB Lunges

 

Onsdag

Teams of two, share anyhow

AMRAP 11 min
40 cal Bike-Erg
20 HSPU
32 cal Bike-Erg
16 HSPU

Rest 3 min

AMRAP 11 min
40 cal Row
20 KB Snatches
32 cal Row
16 KB Snatches

 

Torsdag

AMQRAP 18 min
8 Back squats

For time (cap 6 min)
21-15-9
Box jump
DB facing burpees

 

Fredag

EMOM 14 min
a) 3 Heavy Ball over shoulder
b) 1-2 Turkish get-ups

AMRAP 10 min
10 KB Deadlifts
5 Heavy DB push press

 

Lördag + Söndag

Se “Team + Weekend WOD”