Måndag
Teams of two, share anyhow
AMRAP 14 min
16 DB power clean
16 DB Shoulder to overhead
16 Toes to bar
Rest 3 min
AMRAP 14 min
16 DB Snatch
16 HSPU
16 Situps
Tisdag
Teams of two, share anyhow
AMRAP 27 min
40 KB Swing
20 DB Sox step over
20 KB Clean
40 Boxjump over
200m run (both)
Onsdag
Teams of two, I go you go
AMRAP 9 min
8 DB Lunges
15 Double unders
Rest 2 min
AMRAP 9 min
8 DB Hang clean
5 Burpee over DB
Rest 2 min
AMRAP 9 min
8 DB Push Press
5 Boxjumps
Torsdag
Teams of two
AMRAP 25 min
4 rds
14 Wallballs
10 Pull-ups
4 rds
14 DB Thruster
10 DB Hang snatch
Then
50 KB Goblet squats
Lördag
In teams of two, I go you go
AMRAP 7 min
3 HSPU
6 Lunges
9 Box jump over
Rest 2 min
AMRAP 7 min
3 KB 1-arm thrusters
6 KB Swings
9 KB Goblet squats
Rest 2 min
AMRAP 7 min
3 High burpee boxjump
6 DB Shoulder to overhead
9 Wallballs
Söndag
AMRAP 18min
21-15-9
Deadlift
High boxjump
30-20-10
KB swings
Airsquats
5 rds
5 DB clean
5 DB snatch
10 burpee over DB