Måndag

Teams of two, share anyhow

For time (Cap 30 min)
7 Rounds of
14 Burpee box jumps
14 DB Thrusters
14 Bar muscle-ups
then,
7 Rounds of
14 Burpee box jumps
14 DB Thrusters
14 Pull-ups

 

Tisdag

Teams of two, sync/relay/share

AMRAP 7 min
8-10-12…
Sync DB Snatch
*5 Ball over shoulder in relay before each round

Rest 2 min

AMRAP 7 min
30 Hang clean and jerk*
*Increase load every 30 reps

Rest 2 min

AMRAP 7 min
8-10-12…
Worm clean/Sync DB clean
*5 Burpee over worm in relay before each round

 

Onsdag

Teams of two/four, together/sync/share anyhow

For time (cap 30 min)
16-12-8 Worm cleans
48-36-24 Toes to bar
then,
64 Team burpees over worm
then,
24-36-48 Toes to bar
8-12-16 Worm thrusters

 

Torsdag

Teams of two, share anyhow

5 RFT (cap 13 min)
20-30 calories Rowing
20 HSPU*

Rest 2 min

5 RFT (cap 13 min)
20-30 calories Echo bike
20 Push ups*

*Partner bearhugs slamball for reps to count

 

Lördag

Teams of two, share anyhow:

AMRAP 24 min
18 DB Snatches
16 DB Lunges
14 Chest to bar
12 Wall balls

 

Söndag

AMRAP 7 min
9 Burpees
9 Box Jumps
9 DB Power clean
9 DB Thrusters
9 Toes to Bar

rest 3 min

AMRAP 5 min
9 Burpees
9 Box Jumps
9 DB Power clean
9 DB Thrusters
9 Toes to Bar