3 Supersets Of :
12 Bicep Curls
20 Banded Tricep Push Downs

3x10 Shoulder Press @60-65%

6x5 Deadlift @70%

6x5 Bench Press @75-80%

AMRAP 25:00 with Partner
50 Calorie Row
40 G2OH with a plate @20/15kg
30 Plate Walking OH Lunges total
20 Burpee Box Jumps @60/50cm
10 Strict Pull-ups
Goal: 3+ rounds

One person works
Rx+: Double KB Snatch @16/12kg, 10m Handstand Walk for OH Lunges, 10 Strict Pull-ups each

Back squat 7 x 5

AMRAP 2.5min.:
8 Power clean (60/40kg)
14 HSPU
36 DU's

Rest 2.5min. btw amraps.

Wake up version of 12 days wod at the end of deload week
1 rope climb
2 squat cleans @35-40/50-60kg
3 burpee over bar
4 pull ups
5 deadlifts @35-40/50-60kg
6 push ups
7 toes to bars
8 wall ball shots
9 box jumps 60/75cm
10 back rack lunges @35-40/50-60kg
11 SHSPU
12 thrusters @35-40/50-60kg

Flow:
1st round = 1 rope climb
2nd round = 2 squat cleans + 1 rope climb
3rd round : 3 burpee over bar + 2 squat clean + 1 rope climb.. etc

Have fun, keep moderate pace and stay moving. Have fun and next week start new cycle. This might be something you could get friend to do with! Even you can go " you go I go" way this workout :)

Row 800m

---

2 rounds 30s. each
banded dead bug
ring row
1-leg RDL R
1-leg RDL L

---

In 20min
Work up to heavy 10
2min rest b/w

4 rounds for time of

• Run 400 m
• 50 walking lunges