Måndag

Teams of two, together/share anyhow

AMRAP 8 min
20 HSPU
10 Worm squats

rest 2 min

AMRAP 8 min
20 DB Hang snatches
10 Worm push press

rest 2 min

AMRAP 8 min
20 Burpee pull-ups
10 Worm cleans

 

Tisdag

Teams of two, team/I go you go

For time (cap 30 min)
20 Rounds
8 Team box-overs
6 DB Deadlifts
4 DB Front rack lunges
2 Devils press
then,
50 Strict pull-ups

 

Onsdag

Teams of two, share anyhow

For time (cap 30 min)
70-130 cal Row/Echo bike
then,
3 Rounds of
30 Toes to bar
30 Push-ups
30 Pistols
then,
70-130 cal Echo bike/Row

 

Torsdag

Teams of two, sync/share anyhow

5 RFT (cap 12 min)
20 sync Wall balls
20 Power cleans

Rest 2 min

5 RFT (cap 12 min)
10 Thrusters
10 Muscle-ups
100 Double-unders

 

Lördag

In teams of two, share anyhow

AMRAP 28 min
20 Pistols
30 DB Snatches
40 DB Front squats
50 DB hang Clean and jerk
60 Jumping lunges

*(10 burpee over partner after each movement)

 

Söndag

AMRAP 15 min
8 Overhead lunges
8 Burpees over bar
8 Overhead lunges
8 Chest to bar/Pull-ups