Måndag

For time, teams of two, share anyhow (Cap 24 min)
20 Toes to bar
40 DB Thruster
20 Toes to bar
40 DB Power clean
Then,
120 Wallball (partner holds plank)
Then,
300 Double unders
40 DB Box step over
50 Sit-ups

 

Tisdag

EMOM 8
1) 5 Front squat
2) 10 DB Push press

AMRAP 16 min
25 Box jump over
20 KB Swing
15 Push press

 

Onsdag

E2M 12 min
30s Handstand walk/hold + 30s Hollow hold

5 Rounds for time (Cap 11 min)

12 Pull-ups
6+6 DB Hang split snatch

 

Torsdag

AMQRAP 18 min
4 Strict HSPU + 4 Front rack lunges + 10 V-ups

AMRAP 6 min
2-4-6-8…
Toes to bar
DB Lunge

 

Fredag

In 15 min
Prepare for the Open

Open 21.3 Scaled or Rx

 

Lördag

Teams of two
AMRAP 11 min
10 Sync DB Clusters
20 Burpee over DB
10 HSPU

Rest 3 min

AMRAP 11 min
10 Sync Devilspress
20 Box jump
10 Pistols

 

Söndag

”DB Seven”
7 Rounds for time of (Cap 35 min)
7 HSPU
7 DB Thruster
7 Toes to bar
7 DB Deadlift
7 Burpee
7 DB Snatch/KB Swing
7 Pull-ups