Måndag

Teams of two, share anyhow
AMRAP 12 min
10-12-14-16…
Inverted burpees/Shoot-through
DB Snatch
DB Overhead squats

Rest 3 min

AMRAP 12 min
10-12-14-16…
Burpee to hang
DB Cleans
DB Front squats

 

Tisdag

Teams of two, together/share anyhow
5 RFT (Cap 30 min)
30 Team burpees over bar
24 Deadlifts
18 Hang power cleans
12 Shoulder to overheads
6 Rope climbs

 

Onsdag

Teams of two, together/team/share anyhow
For time (Cap 30 min)
24-21-18-15-12-9-6-3
Worm squats
Toes to bar
Team box-overs
Push-ups

 

Torsdag

Teams of two, I go you go
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30 RFT (Cap 30 min)
5 Wall balls
3 Wall walks
1 Worm/Slamball clean

 

Lördag

Teams of two, you go I go
AMRAP 7 min
4 Chest to bars
6 DB Snatches
4 Chest to bars

Rest 2 min

AMRAP 7 min
4 DB Lunges
6 DB Shoulder to overheads
4 DB Lunges

Rest 2 min

AMRAP 7 min
4 Burpees
6 Ball to shoulders
4 Burpees

 

Söndag

AMRAP 18 min
2 Strict pull-ups
70 Double-unders
10 DB Hang split snatches
10 DB Hang clean and split jerks