Monday

Teams of two, share/together

10 RFT (cap 30 min)
27 Air squats
17 Target burpees
7 Worm deadlifts
7 Worm hang cleans
7 Worm thrusters

 

Tuesday

Teams of two, share anyhow

”Big JT”
For time (cap 30 min)
21-18-15-12-9-6-3
Handstand push-ups
Jumping ring dips
Push-ups

*Before each round, complete:
52 Double-unders
26 Toes to bars

 

Wednesday

Teams of two, share/sync

AMRAP 25 min
40 Wall balls
20 Sync KB Swings
40 KB lunges
20 Sync DB hang snatch
40 DB Squats
20 Sync DB Shoulder to overhead

 

Thursday

Teams of two, share anyhow

For time (cap 30 min)
3 Rounds
15 Power cleans
15 Bar muscle-ups
15 Box jumps

3 Rounds
15 Power clean
15 Chest to bar pull-ups
15 Box jumps

3 Rounds
15 Power cleans
15 Pull-ups
15 Box jumps

 

Saturday

Teams of two, you go, I go

AMRAP 12 min
12 cal Bike Erg
6 DB Power clean

Rest 2 min

AMRAP 12 min
12 cal Row
6 DB Shoulder to overhead

 

Sunday

AMRAP 19 min
21-15-9
DB Power cleans
High box jumps

30-20-10
KB Swings
Squat jumps

3 Rounds of
5 DB Burpees
10 DB Snatches
15 Burpees over DB