Måndag

Teams of two, share anyhow

”Machine Nate”
5 RFT (Cap 30 min)
8 Ring muscle-ups/pull-ups
16 Handstand push-ups
32 Kettlebell swings
then,
32-64 cal Row

 

Tisdag

Teams of two/four, together/share anyhow

”ManBearWorm”
For time (cap 30 min)
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Worm Bear complex*
4-8-12-16-20-24-28-32-28-24-20-16-12-8-4
Burpee over worm

*Clean+Squat+Push press+Squat+Push press

 

Onsdag

Teams of two, 30/30 work/rest

2 RFT (cap 30 min)
100 Pull-ups
50 DB Squat cleans
100 Handstand push-ups
50 Box jumps

 

Torsdag

Teams of two, sync/share anyhow

4 RFT (cap 13 min)
30 sync slamball lunges
30 Toes to bar

Rest 2 min

4 RFT (cap 13 min)
30 Sync wall balls
20-30 cal Echo bike

 

Lördag

Teams of two, share anyhow.
00:00-10:00 AMRAP 10 min
”Cindy”
5 Pull-ups
10 Push-ups
15 Air squats

10:00-12:00 Rest

12:00-18:00
AMRAP 8 min
”Marys toes”
5 HSPU
10 Pistols
15 Toes to bar

18:00-20:00 Rest

20:00-25:00: For time
”Karen”
150 Wallballs

 

Söndag

3 Rounds of
AMRAP 5 min
25 Wallballs
20 Power cleans
15 Shoulder to overhead
Max Burpee over bar
1 min rest