Wu:
Jump rope singles
High knees run
Back burpees

12min upper Body Emom
Db press
Bent row
Kb sumo DL high pull
Pushups

12min Core amrap
20 bicycle crunches
20 Wb around the world
20 single leg hip thrusters
20 shoulder taps from plank

120" ON ‐ 120" OFF x 6
10 Front Squats 60/40
15/10 Burpees
In the time remaining Max Reps
Wall ball 12/9 kg

WITH PARTNER:

FOR QUALITY 40MIN: ”IGYG”

100 Cal Row

50 Air Squat

100 GTOH 15/20kg (with plate)

50 Push up

Muscle clean+hang power clean
Power clean+hang squat clean
Split Jerk 5x2

A: Complex: Muscle snatch – power snatch – snatch
B: Halt power snatch ~80% 5x2
C: Speed front squat @80% 3x3; 2-3min rest

Basic Endurance Run 45-60m

8RFT

200m Row
Rest 20 sec
200m Ski

Handstand walk progression

Core work variations

EMOM 8

1 min : 6 Ring MU
2 min : 7 Box jumps 30"

"Dork"
6 round for time: 20'
60 Du ( Su x2 )
30 As 24/16 kg
15 Burpees