WOD:

For time

• 10 x Muscle Up
• Run 400 m
• 50 x Sit Up
• Run 400 m
• 50 x Russian Swing (32/24KG)
• 100 x DU

KB Goblet squat : KB Swing

5 squat : 10 swing
10 squat : 20 swing
repeat.

(10 min AMRAP + 5 min explanation) 15 min

10 min warm up

Static beast 30s
Rest 15s
3 point beast 15s per hand
Rest 15s
3 point beast 15s per leg
Rest 15s
x2 (set #2 only 10s rest)

(5 min + 3 min explanation) 8 min

Round 2
Inch worm (10,10,10,10,10,10)
- stand up in between each rep by bending knees and squatting up, must extend to full plank at bottom of each rep and pause for a 5s hold
Hanging knees to elbows
(30,25,20,15,10,5)

(3 min explanation + 15 min cap) 18 min

2 Rounds of:
9 Toes-to-bar
15 Burpees
21 Wall Balls
--
Rest 2min
--
2 Rounds of:
12 Pushups
12 Knees-to-elbow
12 Split Jumps

Mountain climber x 50
TRX Single Arm Row x 10/side
TRX Pike x 10

45/9/9
40/8/8
35/7/7...

12min cap
15min

8 min AMRAP
6 pull ups
8 wall balls 9kg/6kg
10 kb swings 24kg/16kg
12 box jumps 60cm/50cm

10 deadlifts @ 70/45kg
15 bar over burpees
10 power cleans @ 70/45kg
15 bar over burpees

Harjoittele tempausta tai työntöä

4 Rounds of:

DB Alternating Lunges x16
Ring Dips x8
DB Alternating Bent Over Row x10

*Keep same weight for BOR and Lunges

3.5min rounds
20min