Måndag

Teams of two or four, you go I go/together

”These MF snakes on this MF plane”
30 RFT (cap 30 min)
5 Box jumps
3 HSPU
1 Worm clean and jerk

 

Tisdag

Teams of two, sync/share anyhow

”Regionals 13.4”
For time (cap 25 min)
100 sync Wall balls
100 Chest to bar pull-ups
100 sync Pistols
100 DB Snatch (30/20kg)

 

Onsdag

–

 

Fredag

Teams of two, I go you go

AMRAP 8 min
6 KB Cleans
6 KB Lunges
2 Burpees over KB

Rest 1 min

AMRAP 8 min
6 Box-overs
6 DB Hang clean and jerks
2 Slamball to shoulders

Rest 1 min

AMRAP 8 min
6 DB Snatches
6 Cross V-ups
2 Wall walks

 

Lördag

Teams of two, share anyhow

AMRAP 12 min
16 Pistols
8 ync DB Shoulder to overhead
16 Pull-ups

Rest 3 min

AMRAP 12 min
16 2xDB Thrusters
8 sync Sit-ups
16 2xDB Power cleans

 

Söndag

AMRAP 8 min
20 KB swings
10 HSPU
Rest 2 min

AMRAP 8 min
20 Wall balls
10 DB Snatches