Måndag
Teams of two, share anyhow
2 Rounds
AMRAP 3 min
Burpee no jump
Rest 1 min
AMRAP 3 min
DB Hang power clean
Rest 1 min
AMRAP 3 min
HSPU/Push-ups
Rest 1 min
AMRAP 3 min
KB Swings
Rest 1 min
AMRAP 3 min
DB clean and jerk
Tisdag
Teams of two, share anyhow
AMRAP 28 min
24 Front squats
24 Banded/Jumping pull-ups
32 DB lunges
32 DB hang snatch
800m row
Onsdag
Teams of two, I go you go/share anyhow
AMRAP 8 min, I go you go
2 Ball to shoulder
6 Box jumps
2 Ball to shoulder
Rest 3 min
AMRAP 8 min, I go you go
20 Double-unders
4 KB GTOH
20 Double-unders
Rest 3 min
AMRAP 8 min, share anyhow
40 Double-unders
4 Ball to shoulder
12 Box jumps
8 KB GTOH
Torsdag
Teams of two, share anyhow/sync
AMRAP 14 min
20 Knee raises/Toes to bar
10 sync DB push press
20 Burpee to plate
10 sync KB swing
Rest 4 min
AMRAP 10 min
20 DB Thruster
10 sync Sit-ups
20 KB high swing
10 sync Burpees
Lördag
Teams of two, share anyhow or sync
AMRAP 25 min
100 DB Shoulder to overhead
Every 2 min: 10 sync lunges
75 DB Front squats
Every 2 min: 20 Double-unders (each)
50 DB Thrusters
Every 2 min: 5 Burpees (each)
Söndag
AMRAP 18 min
10-8-6-4-2
Hang power clean
4-8-12-16-20
Wallballs
15-12-9-6-3
Box jumps