AMRAP 22 " Make your own WOD "

First movement : 20-40 reps, Bodyweight movement. ( Air Squat, push up, Burpees, Double Unders, Single Unders, Box Jumps, Sit Ups....etc.)

Second movement : 5-10 reps. Barbell movement. ( Squat, Clean, Snatch, Deadlift, Thruster, Jerks....etc.)

Third movement : Ergo 25-35 calories. ( Ski, Row, Echo Bike, Bike Ergo or Run 400m )

Fourth movement : 8 - 12 reps. Barbell movement. Not same than first one, but same weight.

Fifth movement : 5 -15 reps. RMU, BMU, CTB, Pull Ups

You have 15 minutes time planning your own Workout, including warm up in this workout. General Warm Up is beginning.