Måndag

In teams of two, share and sync, 90 sec rest between workouts
AMRAP 6 min
21-15-19
Sync sprawls
Wallballs
Sit-/V-ups/TTB

AMRAP 6 min
22-16-10
Sync DB hang snatch
KB High pull
Jumping lunges

AMRAP 6 min
23-17-11
Sync DB Thruster
KB Swing
Push-ups

AMRAP 6 min
24-18-12
Sync plate ground to overhead
Burpee to plate

 

Tisdag

In teams of two, shared
AMRAP 6 min
Push-ups/HSPU

AMRAP 10 min
16 Ball to shoulder
2x8m ball lunges
16 Target burpee

Rest 2 min

AMRAP 10 min
12 1-arm Devilpress
16 DB Shoulder to overhead
32 Double under/clap

 

Onsdag

In teams of two, share and sync
AMRAP 25 min
5 Rounds of:
10 DB Squat clean
10 DB Power clean
20 Toes to bar
3 Rounds of:
15 DB Deadlifts
15 DB Squats
30 Jumping pull-ups/pull-ups
1 Round of:
100 Lateral jump over DB
100 Sync sit-ups

 

Lördag

In teams of two, share anyhow, 2 min rest between workouts
AMRAP 7 min
20 Toes to bar
20 DB Thruster
20 Burpee

AMRAP 7 min
20 Box jump
20 DB Hang clean and jerk
20 DB Lunge

AMRAP 7 min
20 KB Snatch
20 Goblet squats
20 Push-ups

 

Söndag

AMRAP 20 min
3 Rounds of:
50 Double unders
5 Devilspress
5 Chest to bar/pull-ups
3 Rounds of:
12 Deadlifts
6 HSPU
3 Rounds of:
10 Toes to bar
10 KB Swing