AMRAP 15
4-8-12-16-20-... Toes-to-bar
2-4-6-8-10-... Handstand Pushups
25-25-25-…. Double Unders

Sawo Triathlon

5x6min ON/3min OFF

A) AMRAP 6
30 Double Unders
15 Situps
6 HR Pushups

B) AMRAP 6
12/9 Cal. “Bike”
12 Wall Balls

C) AMRAP 6
15 KB Swings (heavy)
12 Goblet Squats (heavy)
9 Pullups

D) EMOM 6
Alt
1) 40sec SkiErg
2) 40sec Alt V-ups

E) 1K Row
+ max reps in the remaining time of
Devils Press into Box Step Overs 2x22,5/15kg

AMRAP 10

Run 150m
Rest 0:30
20 Double Unders / Box Jumps 20"

EMOM 12
3-pos. Clean
(Clean + Hang Clean + Hi-hang Clean)

Focus on technique

4 Rounds
20s Bike Sprint
10 Russian Swings HEAVY
Rest 2:00
– Goal: HARD push each round.

Clean Pull
6 x 2. Every 60s.
– 2-3 Warm-up sets.
– Reset between each rep

4rds
A1 8 Push Press T&G
Lepo 90s
A2 8 DB Lat Pull Over
Lepo 90s

4rds
B1 Hammer Curl 10-12
Lepo 60s
B2 Skull Crusher 10-12

75 wall balls
20 burpee box jump over

TC 6 Mins

5 Sets of 3

*Score = Lowest weight used