Vecka 1

Måndag

Teams of two, sync or each
Every 3 min for 30 min
12 sync KB swings
8 sync DB thrusters
4 Jumping/banded pull-ups/chest to bar (each)

 

Tisdag

Teams of two, share and partion anyhow
For time (Cap 25 min)
120 Toes to bar
120 DB Hang clean and STOH
120 Burpee no jump
120 DB Hang snatch

 

Onsdag

Teams of two, share or I go you go
AMRAP 10 min
12 DB STOH
20 Box jumps
6 DB squat clean

Rest 3 min

In 10 min
Find max load in: 2 Hang clean + 1 STOH

Rest 3 min

AMRAP 10 min
3 Pike push-ups/push-ups/HSPU
30 Double-unders
3 DB hang squat clean

 

Lördag

Teams of two, share or sync
AMRAP 26 min
5 Rounds
24 Toes to bar
12 sync DB thrusters
4 Rounds
24 HSPU
12 sync KB swings
3 Rounds
24 Burpee to plate
12 sync KB/DB squats

 

Söndag

AMRAP 19 min
21-15-9
Wallballs
Pull-ups
then,
3 Rounds
15 DB power clean
15 DB STOH
then,
15-12-9
V-ups/Tuck-ups
DB hang snatch (2 DB)