AMRAP 7

4 Box Over Jumps 30"/24"
6 Push-Ups
8 Kettlebell Swing 32/24kg
10 Sit-Ups

Work up to a heavy 5RM Shoulder Press
+
2x AMAP @90% of 5RM

AMRAP 6

30 Double unders
6 Power Clean 60/42,5kg
2 Wallwalks

• 3 rest -

AMRAP 6

Bike 30/21 Calories
4 Power Clean 70/50kg
3 Devils Press 22,5/15kg

• rest 3 -

AMRAP 6

Buy-in Run 400m
...Remaining time
2 Power Clean 80/60kg
20 Double Unders

AMRAP 6
2-4-6-8-10-12-14...
Double DB deadlift 2x22,5/15
Double DB shoulder to overhead 2x22,5/15

*Every time you break up, you have to do 3x shuttle run (1x = 7m)

Partner WOD

AMRAP 20
6 Wall Walks
12 Deadlifts 100/70kg
18 Bar Facing Burpees
24 Calories

EMOM 10
1 Clean & Jerk
-start from 65% and add.

Deadlift 3×5

Back Squat 4x6 @75-80%
(aim for heavier than last week)

EVERY 1:30 x 5 SETS
1 Power Snatch + 2 Hang Snatch

• Start Light-Moderate and build to Mod-Heavy.
• Option for Squat or Power snatches on the 2 final reps
• RPE 7

AMRAP20 with partner:
200m run
15 wall ball

A wb+run, B wb+run…