Måndag
Teams of two, I go you go
AMRAP 26 min
20 Rounds
3 Burpees
2 1xDB power clean
1 Leg raises/Toes to bar
14 Rounds
3 Box jumps
2 1xDB thrusters
1 HSPU
10 Rounds
3 Burpee box jumps
2 1xDB snatch
1 Pullup/Chest to bar/BMU
Tisdag
Teams of three, rotate stations
0.00-10.00 AMRAP
1 rows for cals, 1 works reps, 1 rests
28-20-12
Wallballs
DB Power cleans
Sit-ups
10.00-12.00 Rest
12.00-20.00 AMRAP
1 rows for cals, 1 works reps, 1 rests
28-20-12
DB Front squats
DB Shoulder to overhead
Tuck-ups
20.00-22.00: Rest
22.00-28.00 AMRAP
1 rows for cals, 1 works reps, 1 rests
28-20-12
DB Lunges
DB Hang clean and jerk
Onsdag
Teams of two, share anyhow
AMRAP 8 min
6 Devils press
12 Sync KB Swings
24 Cal Row
Rest 2 min
In 8 min
5RM KB Swings
Rest 2 min
AMRAP 8 min
6 sync Ball to shoulder
12 KB clean and jerk
24 Double-unders
Torsdag
Teams of two, share anyhow
AMRAP 26 min
6 Rounds
8 DB hang squat clean
16 Knee raises/Toes to bar
4 Rounds
8 Ball to shoulder
16 Ball squats
2 Rounds
30 DB Shoulder to overhead
30 DB Squats
Lördag
Teams of two, I go you go 5 reps
AMRAP 12 min
30 Wallballs
30 Burpee no jump
30 Toes to bar
Rest 3 min
AMRAP 12 min
30 Box jumps
30 DB Snatch
30 DB Lunges
Söndag
AMRAP 6 min
5 Sprawls
10 Deadlifts
5 Push-ups
Rest 1 min
AMRAP 6 min
5 Burpees
10 Power cleans
5 Barbell Shoulder to overhead
Rest 1 min
AMRAP 6 min
5 Burpee over bar
10 Hang cleans
5 HSPU