AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

1a) front squat 3x1x95%
1b) single leg box jump 3x(4+4)

3 rounds
5 weighted pull ups 10kg/5kg
5 weighted dips 10kg/5kg
10 back squats 100kg/75kg
3 jerks 100kg/75kg

20 Cal row
5+5 Single arm KB press
15 Cal row
10 Goblet squats (slow
tempo!)
10 Cal row
10 Burpees over rower

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2x10 Down dog to cobra

• 45s. Row/Bike - Walk Out + Push up
• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Hollow rocks

• 45s. Row/Bike - Scale + stretch

• 2x
  6 Front squat
  6 Good morning
  6 Reverse lunge

• Mobility...

• Work on Front squat

@85%
Rest 3min btw sets

Basic-Wod

40min with a partner

2 sets of kipping
3-10 Hspu from box
100m run
2 sets of weelbarrowwalk
10 knee raises
100m run

1.30 ON, 1.30 OFF x10
Alt. A&B (5x molemmat)

A)
12 db push press
15 abmat sit ups
max burpees

B)
12 goblet squats
15 kb swing
max box jump overs

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For time:

20 Burpees
100 Double unders
400m Run
100 Double unders
20 Burpees

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WARM-UP:

3-4 rounds, speed up the pace after every round.

10 Burpees
25 Double unders
200m Run
25 Double unders
10 Burpees

Then,

1-2 rounds

1min per side Calf stretch
1min Squat into hamstring stretch
1min per side Perfect stretch

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RestDay!