AMRAP5
10 Double Dumbbell Thrusters
10 Dumbbell Facing Burpees
10 Double Dumbbell Power Cleans
10 Dumbbell Facing Burpees
10 Double Dumbbell Devil’s Presses
10 Dumbbell Facing Burpees

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Handstand Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring Front Plank 0:30-1:00

Wodii

A:
Toe or leg assisted pull ups 3xMax
DB biceps curls 3xMax

B:
Banded or strict pull ups 3xMax(fokus på fullt rörelsemönster)

C:
Strict pull ups 3xMax(fokus på fullt rörelsemönster och grepp)

Wod
50/40 cal row

then 5 rounds

5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

Tabata of your choice
-8x20sec work/10sec rest

A,
5 rounds for quality of:
Sled Push, pick load @15m
Rest 3 mins
MAX EFFORT!
Rest 2-3 mins between rounds.

B,
"Team Dae Han"
3 rounds for time of:
Barbell Run@20/15kg, 800 m
3 Rope Climbs
12 Thrusters @61/43kg

Teams of 2 work to complete the run together, passing off the barbell as needed. Both complete 3 rope climbs and 12 thrusters individually.

Goal: Just get it done

C,
3 rounds for quality of:
15 Weighted Sit-ups, pick load
10 Landmine Rotations, pick load

Rest as needed between rounds.

Wod
50/40 cal row
then 5 rounds
5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

5 Rnds. Go Heavy! Start @ 60% Clean
1 x Squat Clean + 4 Steps forward + 3 Front Squat + 1 x Squat Clean + 4 Steps forward + 3 Front Squat
Send Off 3:30

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Chin Ups 5 reps
Dive Bomber Push Ups 5-7 reps
Double DB Walking Lunge (light weight) 16 reps
Ring L-Sit 0:30