Intervals
8x3min on/1min Off:

A)
- Erg For Meters

B)
- 5 DB Thruster (2x DB)
- 10 Burpee Over DB

C)
- Erg For Meters

D)
- 5 Shuttle Run (10m+10m)
- 10 WB

Accessories
3-4x For Quality:

• 15/15 Side Plank Hip Dip
• 30/30m KB Suitcase Carry

Bench press and 8x chin ups

bench press and chin up

For time

• 400-meter run
• 30 box jump-overs
• 800-meter run
• 30 box jump-overs
• 400-meter run

♀ 24-inch box
♂ 30-inch box

every round 6x bench press and 8 chin ups
2min rest between sets

Bench press and chin ups

Bench press and chin ups

Bench press x 6 and chin ups x 8

Bench press and 8 chin ups

AMRAP 24'
20 KB USA swing @20/12kg
20 KB goblet thruster
20 burpee
20 V-up

Slow & smooth pace

Post workout 5' low intensity cardio (for better regeneration)