Måndag

Teams of two, share anyhow

AMRAP 26 min
Buy in: 30 1-arm Devilspress
60 KB Swings
30 HSPU
60 Wallballs
30 DB Shoulder to overheads
60 Sprawls

 

Tisdag

Teams of two, sync/share anyhow

00.00: 5 RFT (cap 9 min)
20 sync Box jumps
3-5 Rope climbs

10:00 5 RFT (cap 9 min)
20 sync DB Front squats
20 Pull-ups

20:00 5 RFT (cap 9 min)
20 sync Bearhug lunges
20 Toes to bar

 

Onsdag

Teams of two, I go you go

E4MOM for 24 min for max reps
a)
20/15 cal Row
Slamball to shoulder

b)
18/13 cal Echo bike
Overhead squats

 

Torsdag

Teams of two, together/I go you go/share anyhow

3 RFT (cap 30 min)
600m run
1-2-3 Rounds of DT
21 Burpee pull-ups

 

Lördag

Teams of two, share anyhow
00:00-12:00: AMRAP
30 Toes to bars
30 Box jumps
30 Wallballs

12:00-24:00: AMRAP
30 Pull-ups
30 Burpee no jumps
30 DB Clusters

 

Söndag

AMRAP 19 min
2 Devilspress
4 Slamball to shoulders
8 DB Thrusters
16 DB Hang snatches
32 Double-unders