For time
Run 400m
40 Air Squats
25 Burpees
100 Double Unders
25 Burpees
40 Air Squats
Run 400m

EMOM x32

1) 6-16cal bike
2) 1-3 rope climb
3) 6-16cal echo
4) 20-40m farmer carry

AMRAP 9 ( Reps )

4 Hang Power Clean
3 Push Jerks
2 Front Squat
30 Double Unders

Barbell 60/42,5kg

For time:

50-40-30-20-10 reps of

Wallball shots
KBS 32/24kg
Double unders

With running clock,

00:00-10:00

For time:

21-18-15-12-9-6-3 reps of
KBS 32/24kg
Goblet squats 32/24kg

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At 10:00-20:00

Row as many calories as possible in 10 minutes.

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At 20:00-30:00

For time:

21-18-15-12-9-6-3 reps of
Toes to bar
Burpee to bar

WOD

2 Rounds for time:

100 Air squats
25 DB Snatches (Right) 30/20kg
25 DB Push press (Right) 30/20kg
25 DB Snatches (Left) 30/20kg
25 DB Push press (Left) 30/20kg
50 Toes to bar

Metcon (reps)

AMRAP in 15 minutes of:
8 Push press 50/35kg
8 CTB Pull-ups
200m run

Metcon (reps)

AMRAP in 18 minutes of:
4 Burpee box jumps
5 CTB Pull-ups
6 DB Push press
*You go, I go one roung at a time.

M: 22,5kg DB’s & 30”
N: 15kg DB’s & 24”

Power snatch double, AHAP. 15 minutes.

For time:
100 Wallball shots 20/14lb
100 CTB Pull-ups
100 Pistols, alternating legs
100 DB snatch, alternating arms 30/20kg

TC: 25 minutes