Måndag

In teams of two, I go you go
AMRAP 7 min
10 2xDB Squat cleans
5 HSPU or Push-ups

Rest 2 min

In 7 min
Find each teammates daily max in:
3 TNG Power clean and jerk

Rest 2 min

8 RFT (Cap 10 min)
40 Double-unders
8 Toes to bar
4 DB Hang clusters

 

Tisdag

In teams of two, work 30 sec each per min
EMOM 28 min
a) Burpee box ups
b) KB/DB Snatch
c) Ring rows or pull-ups
d) Plank or Handstand

 

Onsdag

In teams of two
”Lunging worm”
For time (cap 18 min)
36-24-12
Sync slamball thrusters
Sync burpees over slamball
*20 Sync slamball lunges after each round

19:00-24:00 AMRAP
Cal row

 

Lördag

Teams of two, share anyhow
AMRAP 24 min
40 Toes to bar
40 Burpee box over
40 Pull-ups
40 Double-unders (each)

 

Söndag

AMRAP 20 min
10 Deadlifts
10 Front squats
5 Devilspress
5 HSPU