Monday

Teams of two
AMRAP 6 min, you go, I go
3 Front squats from floor

Rest 2 min

AMRAP 10 min, you go, I go
4 Lateral burpees
6 Deadlifts
4 Lateral burpees

Rest 2 min

AMRAP 8 min, share anyhow
2-4-6-8…
Hang power cleans
Shoulder to overhead

 

Tuesday

AMQRAP 10 min:
1-3 Strict pull-ups + 1-5 Strict HSPU

EMOM 14 min
1) AMRAP 40 sec of: 15 Double-unders + 5 Squats
2) AMRAP 40 sec of: 4 Box jump + 6 Sprawls

 

Wednesday

AMQRAP 9 min
2 Snatch + 1 Hang snatch

Every 2,5 min for 15 min
12 DB Lunges
9 DB Hang cleans
6 DB Snatches

 

Thursday

AMQRAP 9 min
3-8 HSPU / 10-30 sec Handstand

AMRAP 10 min
8 Toes to bar
8 Ball to shoulder
12 Slamball backward lunges

 

Friday

EMOM 12 min
1) 1-2 Rope climb + 5-10 sec Rope hang
2) 30-40 sec Hollow hold
3) 1-6 Bar dips + 5-10 sec Dip bottom hold

4 Rounds for time (Cap 12 min)
20 Wallballs
20 KB Swings
100m 1xKB Farmer carries

 

Saturday + Sunday

Check Team + Weekend WOD