Monday

Teams of two, I go you go

For time (cap 28 min)
12 Rounds of
21 Double-unders
15 DB Deadlifts
9 HSPU

12 Rounds of
21 Double-unders
15 Push-ups
9 DB Cleans

 

Tuesday

Teams of two, share anyhow

3 RFT (cap 30 min)
2-3km Bike erg
10 Wall walks
30 Pistol squats
50 Pull-ups

 

Wednesday

Teams of two, share/together

”Worm Ship”
9 RFT (cap 28 min)
7 Worm squat clusters
8 Burpee box-overs

 

Thursday

Teams of two, share/sync

AMRAP 25 min
3 Rounds of
30 Toes to bar
30 Sync DB Hang clean and jerk

3 Rounds of
20 Wallballs
20 Sync DB Hang snatch

3 Rounds of
10 Ball to shoulder
10 Sync DB Hang squat clean

 

Saturday

”The Game part 2”
In teams of two, share anyhow

AMRAP 25 min
1= 10 Push-ups (both)
2= 2 Rounds of DB DT (DT= 12 deadlift, 9 hang power cleans, 6 shoulder to overhead)
3= 10 Pull-ups, 20 alt DB/KB lunges, 30 KB Swings
4= 40 Ball cleans, 40 Ball squats
5= 3 Sync rounds of: 15 Goblet squats 15 KB Snatch
6= 10 rounds of 6 Single arm DB/KB thrusters + 6 Knees to elbows
Roll the dice. The number you get is the score you get each time. A 6 is worth 10 points

 

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)