Måndag

Teams of two, I go you go
AMRAP 6 min
4 Jumping/banded pull-ups/Chest to bar
4 DB Hang clean (right arm)
4 DB Hang clean (left arm)
*Partner holds plank
Rest 3 min

AMRAP 6 min
4 Wallballs
4 DB Hang Snatch (right arm)
4 DB Hang snatch (left arm)
*Partner holds hollow hold
Rest 3 min

AMRAP 6 min
4 Tuck-ups
4 DB Hang squat clean (right arm)
4 DB Hang squat clean (left arm)
*Partner KB Front rack
Rest 3 min

AMRAP 6 min
4 Ball over shoulder
4 DB STOH (right arm)
4 DB STOH (left arm)
Partner holds wall sit

 

Tisdag

Teams of two, share, each or sync
AMRAP 10 min
80 Double-unders
40 DB Thrusters
20 KB swings
Rest 3 min
In 10 min
Find todays 3RM Hang clean
Rest 3 min
AMRAP 10 min
30 Double-unders (each)
10 DB thrusters (each)
10 sync KB swings

 

Onsdag

Teams of two, share anyhow
AMRAP 26 min
4 Rounds
14 Sit-ups
14 Banded/jumping Pull-ups
then,
30-24-18
Toes to bar
DB Deadlifts
Sprawls
then,
800m Row

 

Torsdag

In teams of two, 90 sec rest between workouts
a,c, AMRAP 5 min, you go I go
7 Deadlift
6 Box push-up/Push-up
5 Box jump

b,d, AMRAP 5 min, sync and share
21-15-9
Sync Deadlift
Pike push-up/HSPU
Double under

 

Lördag

”The Game part 2”
In teams of 2

1= 10 Push-ups (both)
2= 2 rounds of DB DT
3= 10 pull-ups, 20 alt DB/KB lunges, 30 KB swings
4= 40 ball cleans, 40 ball squats
5= 3 sync rounds of: 15 goblet squats 15 KB snatch
6= 10 rounds of: 6 1-arm DB/KB thrusters, 6 knees to elbows (share anyhow)
Roll the dice. The number you get is the score you get each time. A 6 is worth 10 points

 

Söndag

For time (Cap 18 min)
100 DU
50 HSPU
40 Toes to bar
30 Shoulder to overhead
30 Front rack lunges