AMRAP 3

8 push ups
16 sit ups
24 air squat

Rest 2 min

AMRAP 3

8 burpees
12 Wallball 9/6kg
8 8m sprints

Rest 2 min

AMRAP 3

20 russian twist
20 deadlift /w plates 2x20kg/2x15kg

5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)

30s. On, 45s. Off for 20 rounds
- Air bike
- Double unders

Or

40s. On, 40s. Off for 20 rounds
- Air bike
- Double unders

CORE
3 Rounds
30sec ON/30sec OFF

V-ups
Side Plank Lifts, rights
Pulse Ups
Side Plank Lifts, left
Plank Jacks

15/12 Row/Air bike
12 C2B
9 Front squat (60/40kg)

Time cap: 8min.

”Partner WOD”

AMRAP 20
20 Burpees
30 Partner MB Situps (over box)
20 Box Jumps
30 Wall Balls

-rest 3min-

For time:
50-40-30-20-10 reps of:
KB Swings 24/16kg
Goblet Squats
*150 Double Unders after each round

(timecap: total 45min)

Banded Deadlift: 8 x 2 @70% of 1RM + Band Tension. Every 60s.
– Reset on each rep, not done touch n go.
– Option: Conventional Deadlift: 5 x 4 at a moderate weight heavier than last week. Reset on each rep. Rest 90s.

KB swing x10-15
V-sit up x10-15
Kb/sb carry x30-45s.
Rest 90s.

• super sets
• you choose weight

• Power Snatch (with 3x pause) : 4x3 (knees, midtigh, hip)
• Snatch balance/drop: 4x3

• Snatch: 4x3

• Max 60%

A. 6min AMRAP
20 Double Unders
8 Push-ups
12 DB-Snatches

2min Break

B. 6min AMRAP
200m Run
6 T2Bs
8 DB Push Presses

2min Break

C. 6min AMRAP
6 Box over jumps
8 V-ups
12 Wall ball shots