Endurance WOD

AMRAP 40 min

In teams of 2 for 40 minutes as many rounds as possible:

1000 m row
80 air squats + 10 synchro sit-ups

1000 m row
60 air squats + 20 synchro sit-ups

1000 m row
40 air squats + 30 synchro sit-ups

Share the work. One works, one rests, except synchro sit-ups (in synchro sit-ups both are working in the same time)

EMOM 20
(1) 5 Clusters, medium weights
(2) 12-15 Box Jumps
(3) 5 Devils Presses DB, medium weights
(4) 8-12 Ring Dips
(5) Rest

Optional Accessory

CONDITIONING

For time:

15-12-9-6-3

TTB
Wallball
KBS 24/16kg

RPE 4

Target: unbroken sets

AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups

Deadlift + Power Clean + Squat Clean Complex: 10 x 2 + 1 + 1 @75% of Monday, every 90s.

Olympic weightlifting technique

Quality only! Choose a loading that fits your fitness level and your deload week.

6-8x
Alt.
A) 5 Strict Toes-to-bar
5 Strict Knee Raises
5 Strict Leg Raises
45sec Plank Hold

B) 10 Hollow Rocks
10 V-ups
10 Knee Hugs
10sec Hollow Hold

(Rest as needee between)

7 Power snatch (35/25kg)
7 Bar over burpee

Find heavy complex in 20min.:
Squat Clean + Hang squat clean + split jerk

5 Rounds of
10/10 alt. V-ups
10/10 Side Plank Lifts
10 Struddle Ups with MB
10 Back extensions with MB throw
30-60sec Plank Hold

(Rest as needed)