Buy in: Run 1/2 mile

20 min. AMRAP
5 burpees
10- 100 m sprints
20 push ups
30 sit ups
40 squats
50 jumping jacks
60 sit ups
70 du or 140 singles

Rest 3 min after AMRAP then complete run

Cash out: 1/2 mile run

100 air squats
75 DU
50 KB swings @16kg
25 burpees
20 T2B
15 box over jumps ”20
10 OHS 30kg

500m row
then
AMRAP 15'
10 wall ball shots
10 double unders
add 2 rep more each round

Clean & Jerk: 1 RM

(Finf your 1RM in 6 min)

MAXIMUM UNBROKEN

Minutes 0-5 : WB 9/6kg
Minutes 5-10 : Kb swing 32/24kg
Minutes 10-15 : Farmer walk with Plates 2x15/2x10kg
Minutes 15-20 : Du’s or singles
Minutes 20-25 : Push press 40/25kg
Minutes 25-30 : OHS 40/25

Salin ohjelmoinnissa. WODEILLE!!!!!!!

Rumojjojojpojpopjojpo

AFAP:
Wall ball x150 (9kg)

Etsi päivän maksimi, thruster

1) Double DB Bent-over Rows:
3 x 10-12. Rest 30s

2) Weighted Plank:
3 x 30s. Rest 60s.