Måndag

Team of two, every other exercise
AMRAP 20 min*
22 Squats
12 Toes to bar/Hanging leg raises
9 Burpees

*Optional: Wear a weight vest

22:00-30:00
Find daily max in 3x (clean + front squat) (each, same bar)

 

Tisdag

Teams of two, share anyhow
”Team Andi”
For Time (Cap 30 min)
100-50 Hang power snatches
100-50 Push presses
100-50 Sumo deadlift high pulls
100-50 Front squats

 

Onsdag

Teams of two, work 30 sec each per min

2 Rounds
EMOM 6 min
a) Row
b) DB Thruster

Rest 1 min

EMOM 6 min
a) Devilspress
b) Double-unders

Rest 1 min

 

Lördag

Teams of two, share anyhow
AMRAP 12 min
80 Double-unders
40 Wallballs
40 Toes to bar

Rest 3 min

AMRAP 12 min
40 DB snatches
20 DB clusters
20 Burpees over DB

 

Söndag

AMRAP
00:00-10:00:
6 Pull-ups
12 DB Lunges
6 V-ups

10:00-20:00:
6 DB Step-ups
12 DB Shoulder to overhead
6 HSPU