Måndag

Teams of two, share/I go you go

For time (cap 28 min)
150 Hanging leg raises (share)
then, I go you go:
10 Rounds
5 Bar muscle-ups
10 Burpee no jumps
15 Air squats
After every round, share:
10 Hang clean and jerks

 

Tisdag

Teams of two, share anyhow

AMRAP 24 min
20 Slamball squats
20 Push-ups

Then,
30 DB Box step-ups
30 HSPU

Then,
40 DB lungster

 

Onsdag

Teams of two, together/share

AMRAP 28 min
10 Worm squat cleans
50 Box jump overs
10 Worm squat cleans
50 cal Row
10 Worm squat cleans
50 Wall balls
10 Worm squat cleans
600m run

 

Fredag

Teams of two, together/share

”Team Gallant”
For time (cap 26 min)
1 mile run with a medball
60 Burpee pull-ups
800 m run with a medball
30 Burpee pull-ups
400 m run with a medball
15 Burpee pull-ups

 

Lördag

Teams of 2
AMRAP 12
20 Wall balls
20 Burpees over DB
10 sync DB Clean and jerks
100m Run (both)

Rest 3 min

AMRAP 12
20 Box jumps
20 V-ups/Tuck-ups/Sit-ups
10 sync DB Snatches
20 Double-unders (Each)

 

Söndag

AMRAP 10 min
14 Pull-ups
14 Front squats
8 Shoulder to overhead
8 Overhead/Front rack Lunges

Rest 2 min

AMRAP 5 min
7 Pull-ups
7 Front squats
4 Shoulder to overheads
4 Overhead/Front rack Lunges