Måndag

Teams of two, share anyhow
AMRAP 28 min
32 DB suitcase lunges
32 KB swings
32 Burpee to plate
32 DB snatch

 

Tisdag

Teams of two, share or conga/seesaw
AMRAP 12 min
12 Box jump overs (conga line)
12 DB hang squat clean
24 DB STOH/HSPU

Rest 3 min

AMRAP 12 min
12 DB hang clean and jerk (seesaw style)
12 Jumping pull-ups/pull-ups
24 Wallballs

 

Onsdag

Teams of two, share or each
00:00-10:00 AMRAP
12 Leg raises/Toes to bar
20 Double unders (each)
12 Power cleans

10:00-13:00 Rest

13:00-21:00 Find max
3RM Hang power clean

21:00-24:00 Rest

24:00-30:00 AMRAP
12 Hanging leg raises/Toes to bar
20 Double unders (each)
12 Power cleans

 

Torsdag

Teams of two, share anyhow
AMRAP 24 min
30-24-18
Wallballs
Jumping pull-ups/pull-ups
30-24-18
KB swings
Goblet lunges

 

Lördag

Team of two, I go you go
AMRAP 7 min
3 Toes to bar
4 DB thruster
3 Burpee no jump
Rest 3 min

AMRAP 7 min
20 Pull-ups
10 sync DB hang squat clean
20 Wallballs
Rest 3 min

AMRAP 7 min
3 Ball to shoulder
4 Ball squats
3 Burpee over ball

 

Söndag

AMRAP 18 min
8 DB OH lunges (1DB)
16 Box jumps
8 DB burpee (2DB)
16 Box step ups

*Every 3 min: 3 HSPU