AMRAP 12:00
100 Double Unders
50 Push Press @42.5/30
25 Burpee Pull-ups

• Burpee pull-ups do NOT need to be dead hang more of a jumping pull-up

For Time:
1 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
5 Rounds Bergeron Beep Test Bergeron

Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

4 DL
rest 2-3min btw sets

A. AMRAP 10
5 Pullups
10 Pushups
15 Squats

rest 2min

B. EMOM 10
10 Wall Balls + 5 Situps

rest 2min

C. AMRAP 10
5 Burpees
10 Box Jumps
15 KB Swings 24/16kg

30 min PK
400m row
50 steps lunges
40m one hand farmers carry 24kg/16kg
10 box step overs 60cm/50cm
30s HBH
30+30s copenhagen plank

40-30-20-10:
Calories Rower
Calories Bike/Ski or 2,2,1,1 x Stairs
DB Renegade Rows total @50/35lbs

• Goal: Lower effort piece today, slightly faster than conversational pace, but still look to finish under 25:00.
• Can also be split with partner as you wish

Weighted walking lunges
4x10r w. 2xKBs/DBs
Go every 90s.

15-10-5
G2OH 50/35kg
T2B

AMRAP 7
4 Muscle-Ups
8 Pistols
16 KB Swings 24/16kg

Rest 3min

AMRAP 7
10/7 Cal.
10 Thrusters 42,5/30kg
10 Toes-to-bar

Bodyweight team WOD

teams of 2:

300 DU´s / 600 SU´s
200 Air squats
100 Burpees
50 Push-ups
100 Burpees
200 Air squats
300 DU´s / 600 SU´s

TC: 40 min

*toistot saa jakaa miten haluaa parin kanssa.