Måndag

In teams of two, you go, I go, Rest 1 minute between workouts
AMRAP 5 min
4 2xDB Thruster
4 Hanging knee raises
4 Sprawls

AMRAP 5 min
4 2xDB Front squat
4 Toes to bar
4 Burpees

AMRAP 5 min
4 2xDB Shoulder to overhead
4 Jumping chest to bar
4 Burpee to plate

AMRAP 5 min
4 1xDB Thruster
4 Beatswing+pull/Pull-up/CTB
4 Target burpee (pull-up bar)

AMRAP 5 min
4 1xDB Squat
4 Beatswing+pull/Pull-up/CTB/B-MU
4 Burpee box jump

 

Tisdag

In teams of two
AMRAP 12 min, share anyhow
3 Rounds of
16 Ball to shoulder
18 Burpee over partner
3 Rounds of
16 Ball over box
18 Burpee over partner

Rest 3 min

AMRAP 12 min, share and sync
28 1xDB Power snatch
28 Jumping CTB
14 Sync burpee to plate
28 1xDB Hang clean and jerk
28 Beatswing+pull/Pull-up
14 Sync burpee to plate

 

Onsdag

In teams of two
AMRAP 11 min, you go, I go
8 DB Overhead lunges
8 Burpee over DB

Rest 3 min

AMRAP 11 min, share anyhow
55 Wallballs
55 Calories on rower/Echo bike

 

Lördag

In teams of two, share anyhow
AMRAP 24 min
4 Rounds of
20 Wallballs
20 Toes to bar
3 Rounds of
20 Burpee over DB
20 DB Hang snatch
2 Rounds of
20 DB Shoulder to overhead
20 Jumping lunges

 

Söndag

AMRAP 22 min
60 Shoulder to overhead
50 Double unders
40 Wallballs
30 Box jump over
20 KB Snatch
10 1xDB Devilspress