AMRAP 15:
12 Box Jumps (30/24")
9 Power Snatch (135/95#)
6 Bar Muscle-Ups

Crossfit

A)
30-20-10
Box Back Squat
Deadlift

B)
5 Rounds of
20 sec Bag Strikes
1 Circle Run

Strength
Anterior
8-10-12-10-8
Bridge Swiss Floor Press

Barbell Curl

Metcon

5 Rounds For Time:

60 Double Unders
15 Overhead Squats (115/85)
3 Rope Climbs (15ft.)

Kilos: (52/38)

10 min prep

FULL BODY & ISO

3 stations, 2 set ups of each, You Go I Go format

SQ & Deficit KB Sumo Pulse

2mins off

BENCH & Standing tricep ext

2mins off

SUMO DL & Banded Glute Thrust

2 mins off

45s ON : 15s OFF (to switch) x 6 (each partner X3 of each exercise)

22 mins working - 27 mins with explanation

10mins finisher

Rack sit
Hollow rock
Glute Bridges
Hollow Bicycles
SQ Jump
Up Down Planks
X 2 if time

5 rounds of:

• 3 minutes of rope climbs
• 2 minutes of squats
• 2 minutes of push-ups
• 3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Partner WOD:
90 Dead lift 100/70kg
90 HSPU/ seated db press
Time cap: 10min, anpassa övningarna därefter
Dela upp övningarna som ni känner för

1 squat snatch 60kg
2 high box jumps
3 push presses 60kg
4 bar MU
5 hang pwr clean 60kg
6 pushups
7 deadlifts 60kg
8 T2B
9 kb swings 32kg
10 jumping lunges (10/10)
11 wall balls 9kg
12 tyre flips

Round 1: 1
Round 2: 2-1
Round 3: 3-2-1
Round 4: 4-3-2-1
Etc, until you have performed every round. Total reps of 364.

Vauhtipunnerrus, 5 RM

20min timecap
5 RFT
-400m run
-15 swing 32/24
-15 pullup