Vecka 4

Monday

AMQRAP 12 min
4 Deadlifts

AMRAP 12 min
24 Double-unders
6 Deadlifts
4 HSPU

 

Tuesday

EMOM 28 min
1) 40 sec Row for meters
2) 30 sec Up and down plank
3) 6-12 Pull-ups
4) 12 DB Lunges

 

Wednesday

AMQRAP 14 min
2 Cleans

5 Rounds for time (Cap 10 min)
16 DB Clean and jerk
8 Burpee box overs

 

Thursday

In teams of two, share/sync

AMRAP 25 min
3 Rounds of
30 Toes to bar
30 Sync DB Hang clean and jerks

3 Rounds of
20 Wallballs
20 Sync DB Hang snatches

3 Rounds of
10 Ball to shoulder
10 Sync DB Hang squat cleans

 

Friday

AMQRAP 14 min
Max push-ups
4 Ball to shoulders

AMRAP 3 min
6 Box jumps
10 DB Shoulder to overhead

Rest 1 min

AMRAP 3 min
6 DB Shoulder to overhead
10 Box jumps

 

Saturday + Sunday

Check Team + Weekend WOD