Back Squat

in 20 minutes 4-6 x 8 repetition sets, moderate weight.

Btw sets 20m walking lunge.

4 Min on 2 off for 36 Mins (6 Intervals)

A.
20 Devils Presses 2x22.5/15
20 DB thrusters 2x22.5/15
Max Burpees

B.
40/30 Cal row
100 DU’s (200 singles ) no more than 90 secs
Max box jump overs

Post total reps to WODconnect

10 min AMRAP

2x Clean 0,75xBW
2x Pull up
Add 2 reps per movement each successive round

EMOM for 20 minutes:

ODD: 6 Deadlifts, medium weight(approx. 60%)
EVEN: 6 Box jumps, high box.

3-5 High box Jumps,
10 Good Mornings

4 rounds for time
400 m run
30 med ball squat
20 med ball sit-ups

Time cap: 24 min

Cool down

For Time ;
21-15-9
Burpee box jump
Russian KBS 32/24

Time Cap 6 Mins

3 rounds for quality

Banded walk around the gym*
30 sec banded hollow hold (L)
20 m weighted KB lunge (2x24/32kg)
30 sec banded hollow hold (R)
30 KB swing (24/32 kg)
30 sec L-sit hold

Did you find your buttocks ? :D

*Tie a knot on a red, thin rubber band, to make a loop of a diameter 25-30cm. Tie the loop around the legs. Walk the long sides of the gym side ways, first left side leading, then the right side. Walk the short sides frontwards and backwards, adducting the leg at each step.

3-5 Rounds
8 strict chin ups
10 bicep curls 25/15kg
10 reverse grip bicep curl
10-15 diamond push ups
15 Reverse fly 2x5kg or 2x2.5kg

22 Min cut off

Working in Pairs; 20 Min AMRAP
40 Cal Row (ygig)
20 Deadlifts 70/50kg (ygig)
20 Burpees ( together)