AMRAP 12
12 Air Aquats
12 Back Extensions
12 Situps
12 Wall Ball-Push Press (to target)

Rest 3min

AMRAP 10
10 Reverse Lunges (with DB)
10 DB Snatches
10 V-ups
10 Pushups

Rest 3min

AMRAP 8
8 Pistols
8 KB Swings (heavy)
8 Hollow Rocks
8 Pullups

Rest 3min

AMRAP 6
6 Burpees
6 Box Jumps
6 Toes-to-bar
6 Handstand Pushups

AMRAP x 17 MINUTES
200m run/ 250m row/bike/ski
6 Box Jumps Step Down @ 60/50cm
14 Alt. DB Hang Power Clean @22,5/15kg
*Increase Box Jumps by 4 reps each round

4 SETS x 4:00 RUNNING CLOCK...
50 Double Unders/75 single under
25/20 Cal Row
7/7 Single Arm DB Shoulder to Overhead @ heavy

Snatch from blocks – 12 x 1.1 @ 65-80%.
Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 80%.

1.1 = A set of 2 singles, drop the bar between each repetition, re-set within a 10 second window and lift again to complete the set.

Handstand Walk

Partner WOD

50 Cal.
50 Wall Balls
50 Partner Situps (ball over box)

50 Cal.
50 Burpee Box Jump Overs
50 Partner Pushups

50 Cal.
50 Toes-to-bar
50 Burpee over Partner (plank)

50 Cal.
50 DB Snatches 22,5/15kg
50m Single Arm Overhead Walking Lunges
+
Max Cal. Until the clock hits 45min

Front squat 4x5x60%

4 x 2:00 rounds
12/18 calorie ergo
Max rep wall walks
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds
18 push-ups
Max calorie ergo
– Rest 1:00 between rounds.

Scaled WOD
4 x 2:00 rounds
8/12 calorie ergo
Max distance bear crawl
– Rest 1:00 between rounds.
then…
4 x 2:00 rounds
12 push-ups
Max calorie ergo
– Rest 1:00 between rounds.

0 - 2 5 rep @70%
2 - 4 4 rep @75%
4 - 6  3 rep @80%
6 - 8  2 rep @85%  
8 - 10 1 rep build
10 - 12 1 rep build
12 - 14 1 rep build
14 - 16 1 rep Build
*All sets every 2 min

10x
2min ON/2min OFF

A) 20/15 Cal. Row
+ Max reps Wall Walks

B) AMRAP of
4 Weighted Box Step Ups
8 KB Swings

C) 20/15 Cal. Ski
+ Max reps Toes-to-bar

D) 10x7,5m Shuttle Run
+ Max reps Bike

E) AMRAP of
3 Handstand Push-ups
6 Pullups
9 Squats