Måndag

Teams of 2
AMRAP 12 min
4 sync DB Clean and jerk
12 Sit-ups
24 Air squats
Rest 3 min

AMRAP 12 min
4 sync DB Thrusters
12 Burpee over DB
24 Double-unders

 

Tisdag

Teams of 2
AMRAP 8 min, I go you go
4 Leg raises/Toes to bar
8 Box jumps
Rest 3 min

AMRAP 8 min, Share anyhow
16 cal Row
16 DB Snatch

AMRAP 8 min, I go you go
4 Jumping or banded pull-ups/Pullup/C2B
8 Box jump over

 

Onsdag

Teams of 2
AMRAP 24 min
25 HSPU
50 KB Swings
25 Push-ups
50 KB Lunges
25 V-ups/Tuck-ups/Sit-ups

 

Torsdag

Teams of 2
AMRAP 26 min
20 Wallballs
20 DB power clean
20 Box step-ups
20 Burpee to plate
20 DB squats

 

Lördag

In teams of 2, share anyhow:
AMRAP 16 min
40 Air squats
30 KB Swings
20 DB Shoulder to overhead
10 Burpee box jumps
5 Strict Pull-ups

Rest 3 min

AMRAP 5 min
DB step overs
Partner not working must holds plank position for reps to count.

 

Söndag

AMRAP 18 min
10 Toes to bar
5 Burpees over bar
10 Deadlifts
5 Burpees over bar