Team wod
In teams of three
12 min amrap
Row 300/250m
Double unders
Rest

Sled Sprints

4-5 x 30m; rest as needed

• Goal is a medium weight sled that you can push quickly until the final few metres. Long recovery between to maintain high power and effort!

AMRAP 12:00
10 Hang Power Cleans @60/42.5kg
10 Calorie Bike / Row / Ski
10 Bar Facing Burpees
Goal: 4+rounds

Extra:DB Hammer Curls: 4 x 8-10 reps. Rest as needed.

For time;

50 Calorie Row
50 Shoulder to Overhead @ 52.5/35kg
50 Toes to Bar
50 Plate Ground to Overhead @ 20/15kg
50 Calorie Row

Goal: Challenging effort. Perform all movements in sets of 7-10.
Rx+: @60/42.5kg
Timecap: 17 mins

For time
21-15-9
Power Clean @60/42.5
Kipping HSPU

Timecap: 10 mins

15min amrap
12 Box jump over (75/60cm)
9 Toes to bar
6 Hang squat clean (70/50kg)

AMRAP 45
100 Double Unders
90 Air Squats
80 Pushups
70 Knee-hugs
60 Wall Balls
50 Burpees
40 Sit-ups
30 Box Jumps
20 Calories
10 Wall Walks

And then back up

20 Cal
30 Box Jumps
….

*stop and Run 400m at minute 8, 16, 24, 32 and 40!

1A) deadlift 5x3x75%
1B) ring dips 5x8 (remember, support at top position)

Bench press

1,1,3,3,5,5

10-9-8-7-6-5-4-3-2-1

Strict pull-up
Strict Hspu
Pistol squat

Cap 20 min