Måndag
Teams of two, sync/I go you go/share anyhow
AMRAP 8 min (Sync)
4 V-ups/tuck ups
12 Box jumps
8 Burpee no jump
Rest 3 min
AMRAP 8 min (I go you go)
4 DB Shoulder to overhead
16 Double-unders
4 DB Lunge
Rest 3 min
AMRAP 8 min (Share anyhow)
14 Leg raises/Toes to bar
14 Burpee box jumps
14 DB Hang clean & jerks
Tisdag
Teams of three, two sync, one rest
AMRAP 14 min
24 DB thruster
24 Sit-ups
24 KB/DB Deadlift
Rest 4 min
AMRAP 14 min
24 Medball thruster
24 KB swing
24 Plate ground to overhead
Onsdag
Teams of two, share anyhow
0.00-12.00: AMRAP
600m Row
30 DB Hang snatch
30 Box jump over
12.00-15.00: Rest
15.00-20.00: Max rep
Ball to shoulder.
20.00-23.00: Rest
23.00-30.00: AMRAP
400m Row
20 KB Snatch
20 Burpee step-over
Torsdag
Teams of two, share anyhow
AMRAP 26 min
28 Banded/jumping/Pull-ups
28 Hang clean
28 STOH
28 Front squats
Every 2 min: 10 sync lunges
Lördag
Teams of two, share anyhow
AMRAP 26 min
80 Wallballs
60 1xDB power clean
40 Toes to bar
20 1xDB Devils press
Söndag
AMRAP 17 min
3 Ball to shoulder
3 Ball squats
60 Double-unders
6 DB hang cluster
12 Pull-ups
12 DB Lunges