• bodyweight/ weighted
• banded/ feet on the ground
• rest 90sec

1:30 to accumulate:
4 shoulder presses (40/60kg)
4 front squats
4 thrusters
AMRAP burpees over the barbell
1:30 rest

Scaled WOD
7 rounds for max reps:
1:30 to accumulate:
4 shoulder press
4 front squat
4 thrusters
AMRAP burpees
1:30 rest

AMRAP 6
30 Double Unders
15 KB Swings (heavy)
10 Pullups

Rest 3min

AMRAP 6
12/9 Calories
10 Front Squats 60/40kg
10 Handstand Pushups

Front Squats (Week 3)
4x4
Keep weight Moderate-Heavy across all sets.
Go heavier than last week!
RPE 7

EMOM 20
(30sec ON/30sec OFF)
1) Toes-to-bar
2) Burpee-Box Jump Overs
3) Pullups
4) Handstand Pushups
5) Rest

Upper body -Body building ~30min:

1-3 rope climb
8 bench press
8 barbell row
12+12 Db lunge press
10-15cal machine (fast)

AMRAP in 20 minutes:
20 DB. Snatches 25/15kg
20 Box jump over 24/20”
20 Toes to bar

AMRAP in 15 minutes of
10 Pull-ups
10 Toes to bar
20m Front rack walking lunge with one 20/10kg DB.

3 Rounds of
3 Ground to Overhead 60/40kg
3 Hang to Overhead
3 Shoulder to Overhead
12 Toes-to-bar
15 Box Jumps

For time:
3 Burpees
6 Toes-to-bar
9 HR Pushups
12 KB Swings
15 Box Jumps
18 Pistols
21 Wall Balls
24 DB Snatches
27 Double Unders
30 Cal.

*Add one movement each round
3
3+6
3+6+9
….