Ladder 9'
Add 3 reps every round
3 wall ball 9kg
3 lunges
3 kettlebell swing

4 rounds
45 second work
15 second break
Flutter kicks
Side plank raises, left
Bicycle abs
Side plank raises, right
Mountain climber

4x600m ( rest 75s btw sets)
Rest 3min
4x400m ( rest 60s btw sets)
Rest 3min
4x300m ( rest 45s btw sets)
Rest 3min
4x200m ( rest 30s btw sets)

On each distance go its own moderate hard pace, dont crash!

3 Rounds YGIG

5 Double DB hang power cleans 25kg
20m OH sg DB lunges R
5 Double DB hang power cleans 25kg
20m OH sg DB lunges L

Bar muscle up max reps unbroken.

Warm up
2 rounds
9 sit ups
6 DB snatch
3 burpee box jump overs

WOD
2 RFT
50 sit ups
40 DB snatch 50/35
30 burpee box jump overs

• workout should take between 15-20mins.
• if first round takes longer than 10 mins scale reps for seconds round (30-20-10)
• scale for burpee box jump overs is burpee box step ups.

14 min AMRAP
20 cal row/16 cal bike
20 wall balls 20/14
8 pull-ups
8 jumping lunges

Amrap 30 in team da 2
50 lateral burpees
50 ohs 40/30
40 ttb
40 hang squat clean
30 hspu
30 thrusters 40kg

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 45s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 45s.
- Goal: 4 challenging work sets
- Take 1-2 sets to warm-up.

10 MIN AMRAP

• 3/6/9/12….. Ring rows
• 3/6/9/12….. Pushups