Måndag

In teams of two
AMQRAP 7 min, you go I go
3 1xDB Power clean
3 1xDB Hang clean and jerk
3 1xDB Shoulder to overhead
3 1xDB Hang snatch

3x AMRAP 5 min, 2 min rest, share and sync
Buy in:
26 Wallball
8 Negative-(4s neg)/strict-/Pull-up/Chest to bar/B-MU
22 Box jump over
Remaining time: Sync DB Power clean/Hang clean and jerk/Hang snatch*

*R1/2/3 = PCl/H-Cl+J/H-Sn resp.

 

Tisdag

In teams of two, share anyhow, 90 sec rest between workouts
a, AMRAP 7 min
5000m Bike-erg
22 DB Deadlift
22 DB Hang snatch

b, AMRAP 7 min
300m Echo bike
32 Double-clap-jumps
22 DB Power clean

c, AMRAP 7 min
32 Wallball
22 Burpee to plate
22 Hanging knee raises

d, AMRAP 7 min
32 Lateral jump over DB
22 DB Hang clean and jerk
22 DB Power clean

 

Onsdag

In teams of two, share anyhow
AMRAP 30 min
3 Rounds of
21 Thrusters
12 Hanging knee raises/Toes to bar
Then,
4 Rounds of
15 Front squat
8 Tuck-/V-ups
Then,
5 Rounds of
9 Squat clean
12 Sit-ups/Medball sit-ups

 

Lördag

In teams of two, share anyhow
AMRAP 24
60-50-40
Lateral burpees
50-40-30
Front squats
40-30-20
Pull-ups

 

Söndag

8 Rounds For Time (Cap 20 min)
10 Burpee box jump
2 Power clean
10 Toes to bar
2 Squat clean