Måndag

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

”Worm Adrian”
14 RFT (cap 30 min)
I go you go,
3 Forward rolls
3-5 Wall walks
7 Toes to bar
9 Box jumps
Then,
11 Alt. Worm clean and jerk/thrusters

 

Tisdag

Teams of two, share anyhow

For time (cap 30 min)
400m run together
30-50-70-90 Wallballs
6-10-14-18 Rope climbs

 

Onsdag

Teams of two, share anyhow

For time (cap 30 min)
2 Rounds of
30-21-12
Snatches
Burpees over bar
Then,
2 Rounds of
21-15-9
Snatches
Chest-to-bar pull-ups
Then,
2 Rounds of
12-9-6
Snatches
Bar muscle-ups

 

Torsdag

Teams of two, share anyhow

”Fight gone worse”
5 Rounds for reps
1 min Wall balls
1 min Sumo deadlift high-pulls
1 min Box jumps
1 min Push press
1 min Row
1 min Rest

 

Lördag

Teams of two, share anyhow/sync
For time (cap 25 min)
100 sync KB Swings
100 sync Goblet squats
then,
50 2xDB Power cleans
50 HSPU
then,
21-15-9-15-21
Sync DB Deadlifts
Sync Burpees over DB

 

Söndag

AMRAP 18 min
400m run
20 Chest to bars/Pull-ups
40 Push-ups
80 Air squats