Måndag

Teams of two
“Team Murph”
1 mile run (both)
100 Pull-ups
200 Push-ups
300 Air squats
1 mile run (Both)

*Start and end with run. Share and partition middle part anyhow

 

Tisdag

Teams of two, share anyhow
AMRAP 12 min
40 cal BikeErg
20 DB Power clean
Rest 3 min

AMRAP 12 min
12 Burpees
24 DB Hang clean and jerk
24 DB Lunges

 

Onsdag

Teams of two, share anyhow/sync
AMRAP 24 min
4 rds
10 DB Push press/HSPU
5 sync Sit-ups

3 rds
10 Push-ups
5 sync Devilspress

2 rds
10 DB Thrusters
5 sync Sprawls

 

Torsdag

Teams of 2, share anyhow
AMRAP 7 min
26 Wall balls
12 Toes to bar
6 Ball to shoulder
Rest 2 min

AMRAP 7min
cal Row
Rest 2 min

AMRAP 7 min
26 Wall balls
12 Toes to bar
6 Ball to shoulder
26 cal row

 

Lördag

Teams of two
AMRAP 24 min
4 Rounds of (2 each)
10 KB Deadlifts
10 Jumping lunges
10 Burpees to plate

then, (share anyhow)
60 Chest to bar/Pull-ups
40 DB Clean and jerks

then, (share anyhow)
10-20-30-40-50
KB Swings
sync Burpees
Goblet squats

 

Söndag

AMRAP 18 min
2 rounds
80 Double-unders
40 Squats
20 Deadlifts

20-15-10
Toes to bar
Push-ups
Overhead squats

9-15-21
Hang power clean
Box jumps

Rest 1 min between each part