Måndag

Teams of two, share anyhow
AMRAP 25 min
80 Double-unders
80 Squats
60 DB hang clean and jerk
40 Sit-ups
20 DB Shoulder to overhead/HSPU

 

Tisdag

Teams of two, I go you go
AMRAP 7 min
2 Negative/banded/strict pull-ups
6 DB Lunges (farmers hold)

Rest 3 min

AMRAP 7 min
4 Jumping pull-ups/beat swings/kip pull-ups
6/4 cal BikeErg

Rest 3 min

AMRAP 7 min
3 2xDB Snatch
6 DB Lunges (frontrack hold)

 

Onsdag

Teams of two, share anyhow
AMRAP 10 min
6 HSPU
8 1xDevilspress
12 Box jumps

Rest 2 min

AMRAP 10 min
6 1xDB Shoulder to overhead (heavy)
8 1xDB Hang squat clean
12 Pistols

Rest 2 min

AMRAP 10 min
6 Worm walks/ Wall walk
8 Medball cleans (each)
12 Burpee over medball

 

Torsdag

Teams of two, every other exercise

AMRAP 24 min
1 Inch worm/Wall walk
2 Clusters
4 Toes to bar
8 Box jump overs
16 DB hang snatch

 

Lördag

Teams of two, share anyhow

AMRAP 12 min
10 Pull-ups
20 KB OH lunges (2 KB)
10 Toes to bar
20 DB STOH

Rest 3 min

AMRAP 12 min
10 DB hang clusters
20 Burpee box overs
10 Pistols
20 DB snatch

 

Söndag

AMRAP 17 min
12 Wallballs
6 Power clean
12 HSPU
6 Squat clean
12 Burpee over bar