AMRAP 16 (REPS)
5 Pull Ups
10 Push Ups
15 Air Sqats
Push Press 85/60kg
1-2-3-4-5-6-7.....

Front squat 3 RM

OPEN Workout 12.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
52,5kg Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
35kg Push press, 12 reps
9 Toes-to-bar

2:00 easy bike or row

Normal warm up

Abs
4 rounds
15 GHD sit ups or weighted sit ups
30 Russian twists with DB
1:00 plank

Rest 1:00

10 sumo DL high pulls @light weight
1,5k bike erg
15 wall balls
1,5k bike erg
50 single unders

AMRAP 22:
22 Jumping Lunges
22 Squat Jumps
22 Handstand Push Ups/Hand Release Push Ups
22 Pack Rack / DB / KB Hang Clean & Jerks

“BOOM BOOM POW”
For Time:
30 Pack Rack Thrusters
30 Burpees
150 Double Unders / 225 Line Hops / 225 Single Unders

8x3min ON / 1 min OFF

A:
10 alt. Dumbell Snatch @22,5/15kg
20 air squat
30 Double under

B:
10 push up
10 box jump over @60/50cm
10 alt. Db reverse lunge @22,5/15kg

Alternate “A” & “B” (4-4 sets)

2-3 min light cardio
1+1 min pigeon pose strech
1+1 min leg across body stretch
1+1 min bicep/chest strech
1+1 min forearms streching

Build to Heavy Single