4 x 3

5 rnds:

9 Lateral Burpees

9 Double Dumbbells Thrusters 2×22,5

7 Lateral Burpees

7 Double Dumbbells Thrusters 2×22,5

5 Lateral Burpees

5 Double Dumbbells Thrusters 2×22,5

10 Kb A. Swing 32/24

Barbell front rack lunges 5x10

Push press 4x4

Every 90 sec for 12 min (4 sets):
1– Muscle-Up Transition Drill
Beginner: 5 false grip ring rows + 5 push ups
Intermediate: 3x Toe Nail assisted transitions or negative mu
https://instagram.com/p/BXMmYC3AIro
Advanced: 3x seated strict MU
2 – Bear Crawl x 30 seconds + Broad Jumps x 5
+
8rft:
400/300 Meter Row
16 KB Swings
8 Dips

For time:

1000 Burpees

A.) 5 sets every 2 minutes
3 reps BS @50-60% 1RM
after squats 3 high box jumps as explosive as possible 75/65 cm

B.) HS walk Obstacle practise

-use 10-15 minutes to practise obstacles or HS walk slalom.

C.) Tabata x 2

Tabata #1
Alternating DB snatch
DU

rest 1 min

Tabata #2
Bike erg

-use 10 sec of rest easy recovery biking. Keep fast pace but not all out.

Three sets of:
Back Squat x 6@ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
+
3rft
10 Strict Pull-Ups
20 Wall Balls
30 Mountain Climbers
(count one rep each leg switch)

• 3 X 3 Min Running Clock of:
GHD Sit Ups 25 reps
Handstand Walk max m in time remain
1:00 rest each Running Clock

Warm up(8)
100m run
10 big arm circles
10 pik-n-grass
10 lunge
10 high knees
10 active spiderman
10 plyo
10 plank tap
10 active cradle
10 body builders
:30 samson per

Workout(14)
Amrap 14
7 bar facing burpees
7-20m shuttles
7 front squats 95/65-challenge-115-85

Opt(12)
800m run
4x2 bench/strict
4x1 deadlift
gym goat

Finisher
50 v-ups
1:00 min bf stretch