Måndag

Teams of two/three, worm/share/sync

”7 Snakes”
7 RFT (cap 30 min)
7 HSPU
7 Worm thrusters
7 Knees-to-Elbows
7 Worm cleans
7 Burpees
7 Worm Push press
7 Pull-Ups

 

Tisdag

In teams of two, together/share anyhow

2 RFT (cap 30 min)
12 Burpee box overs
24 Slamball thrusters
12 Burpee box overs
24 Slamball GTOH
12 Burpee box overs
24 Slamball push press
12 Burpee box overs
24 Slamball squat cleans
12 Burpee box overs
24 Slamball lunges

 

Onsdag

Teams of two, share anyhow

For time (cap 30 min)
100/80 cal row
then,
27-21-15-9
DB Thrusters
Pull-ups
then,
100/80 cal row
then,
27-21-15-9
DB Snatch
Toes to bar
then,
100/80 cal row

 

Torsdag

Teams of two, together/share anyhow

AMRAP 7 min
Worm clean and jerks
Buy-in:
200m run
60 Burpees over worm

Rest 3 min

AMRAP 7 min
Worm thrusters
Buy-in:
400m run
40 Burpees over worm

Rest 3 min

AMRAP 7 min
Worm squats
Buy-in:
600m run
20 Burpees over worm

 

Lördag

Teams of two
AMRAP 24 min
3 Rounds of
15 Sync DB deadlifts
8 Burpee box jump overs (each)

2 Rounds of
20 Ball over shoulders
20 1xDB Box step overs

1 Rounds of
40 Ball squats
80 Toes to bars

 

Söndag

AMRAP 19 min
30 Air squats
19 Power cleans
7 Strict pull-ups
400m run