Måndag
Teams of two, share anyhow
For time
60-120 cal row
then,
30-20-10-20-30
DB snatch
Box jumps
Toes to bar
then,
60-120 cal row
Tisdag
Teams of three, share anyhow/hold/rest
AMRAP 12 min
20 Wall walks
40 DB deadlifts
*One team mate must hang for reps to count
Rest 2 min
AMRAP 12 min
20 Ball over shoulder
40 Air squats
*One team mate must hold handstand/plank for reps to count
Onsdag
Teams of two/four, together/share anyhow
For time (cap 30 min)
1-2-3-4-5-6-7-8-9-10
Worm deadlift
Worm clean
Worm squats
Worm push press
*12/24 Strict target burpees before each round
Torsdag
Teams of two, I go you go/share anyhow
AMRAP 9 min
8 Chest to bar pull-ups
8 Box jumps
rest 1 min
AMRAP 9 min
8 Toes to bar
8 DB Thrusters
rest 1 min
AMRAP 9 min*
8 Muscle-ups
18 Pistols
*share work anyhow
Lördag
In teams of two, share anyhow:
AMRAP 25 min
100 Chest to bar
100 DB Thrusters
100 Toes to bar
100 2xDB Clean and jerks
In remaining time AMRAP
12 Chest to bar
12 DB Thrusters
12 Toes to bar
12 2xDB Cleans and Jerks
Share anyhow
Söndag
EMOM 20 min
A) Wall balls
B) Row for cals
C) Burpees to plate
D) Rest
Work 1 min on each station then switch