Monday

Teams of two/four, together/share anyhow

For time (cap 30 min)
21-18-15-12-9-6-3
Worm push press
Worm squat
*Before each round, complete:
10 Strict pull-ups
10 Wall walks
10 Bar muscle-ups

 

Tuesday

Teams of two, I go you go

7 Rounds for reps of
AMRAP 2 min
24-22-20-18-16-14-12 cal Row
2-4-6-8-10-12-14 Burpees over rower
Max reps DB Ground to overhead
rest 2 min

 

Wednesday

Teams of two, share anyhow

AMRAP 24 min
30 Wall balls
30 Toes to bar
30 Push-ups
30 Ball to shoulder
120 Double-unders

 

Thursday

Teams of two, share anyhow

For time (cap 28 min)
80 KB/DB Clean and jerk (L-arm)
120 Pistol squats
80 KB/DB Clean and jerk (R-arm)
120 Box jump-overs
80 KB/DB Clusters

 

Saturday

In teams of two, AMRAP 21 min
”New moon”
7 Rounds of
7 Sync Burpees
14 Sync DB Deadlift
7 Devilspress

then,
7 Rounds of
7 Sync Devilspress
14 Wallballs
21 Box jumps

 

Sunday

 For time (Cap 20 min)
4 Rounds of
6 Bar muscle-ups
3 Heavy Devilspress

3 Rounds of
15 Toes to bar
60 Double unders

2 Rounds of
30 Wallball
5 Clean

Then,
20 DB Overhead lunges (10/arm)