Måndag

You go, I go, 2 min rest between workouts
AMRAP 8 min
3 Strict/negative Pull-ups
6 Push-ups
9 Air squats

AMRAP 8 min
6 Kipping/Jumping/banded Pull-ups
6 Box dips
6 Jumping air squat

AMRAP 8 min
9 Jumping lunges
6 Burpee to plate
3 Chest to bar/Jumping CTB

Tisdag

Teams of two, share anyhow
AMRAP 11 min
44 Hang KB/DB Snatch
44 Box jump over
44 Sit/Tuck/V-ups/TTB

Rest 3 min

AMRAP 11 min
22 KB/DB STOH
22 Burpee box jump over
22 Russian twists

Lördag

AMRAP 24 min, teams of two
40 Pull-ups
12 Sync ball to shoulder and squat
40 Toes to bar
14 Sync ball to shoulder
40 Wallballs
AMRAP rem. time
15 Ball over shoulder
30 Pull-ups