20min AMRAP:
300 m run
20 alternating DB snatches
15 MB cleans

4 rounds
5+5 side squats 20kg/15kg
10+10 kb shoulder presses 24kg/16kg
25+25 side crunches

15 min AMRAP
60 DUs
10 T2Bs
8 box over burpees 60cm /50cm
6 HSPUs

”Welcome to Jungle”

work 0:40 rest 0:20

Hanging on pull up bar

Inchworm

Snowangel

Dragon x 2

reverse plank

Chest with stick

bunny hops

For 40 minutes.

4-5 rounds, rest as needed:

1) 8+8 DB/KB Lunge Press
2) 10 Prone Double KB Row
3) 10-15 Lateral Raises
4) 10-30sec L-Sit (parallettes/KB)

RPE 4-5

Partner WOD
For time:
21-15-9reps of:
Partner DL 220/180(mix)/160kg
Sync. Bar Facing Burpees

Rest 2min

2 Rounds of:
20 Power Clean & Jerk 60/40kg
40 Box Jump Overs

EMOM x12:
20 Goblet squats
8 Single leg Deadlifts
10 Alternating single arm DB presses

8x
New Interval every 4th minute

Alt.
A) 20 Wall Balls
10 Box Jump Overs
Run

B) 25/18 Cal. Row
15 Burpee over Bench/Parallettes

3 Rounds, For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

AMRAP 30
5 bar MU
10 HSPU
20 C2B
30 push ups
40 T2B
50 KBS 24/16
60 abmat sit ups
70 DU