Måndag

Team of three, share/bike

”The Minolf”
For time* (cap 12 min)
50-40-30
Squat cleans
HSPU

Rest 2 min

For time* (cap 12 min)
50-40-30
Snatches
Pistols

*Teams must complete 90-150 cal Echo bike parallel to the workout.

 

Tisdag

Teams of two, share/together

For time (cap 30 min)
1-2-3 Rounds of

a)
8 Worm cleans
12 Pull-ups
16 Burpee box jump-overs

b)
8 Worm squats
12 Toes to bar
16 Burpee box jump-overs

 

Onsdag

Teams of two, you go, I go

AMRAP 7 min
3 HSPU
30 Double-unders
3 HSPU

Rest 2 min

AMRAP 7
6 DB Push press
6 DB Lunges
3 Burpees over DB

Rest 2 min

AMRAP 7 min
12 DB Jerks
12 Broad jumps 1,5/1m

 

Torsdag

Teams of two, sync

”Mr Joshua”
5 RFT (cap 25 min)
400 meter Run
30 sync Toes to bar/Sit-ups
15 Sync Deadlifts

 

Lördag

Teams of two, share anyhow
AMRAP 24 min
40 2xDB/KB Deadlifts
40 Burpee box overs
40 Pull-ups
40 Double-unders (each)

 

Söndag

AMRAP 16 min
10 Deadlifts
10 Front squats
5 Devilspress
5 HSPU