AMRAP 7min
10x10m Shuttle Run
10 Squats
5 Burpees

rest 3min

AMRAP 7min
5 KB Swings 32/24kg
25 Double Unders
5 Burpee Box Jump Overs

3-4 set, rest as needed:

1) 10-20 GHD Hip Extension
2) 8+8 KB/DB Row
3) 5-10 Strict HSPU (deficit)
4) 10 Banded Pull-Apart

12min EMOM:

1) 10m Front Rack KB Walking Lunge
2) 5-10 HSPU (Deficit)

Rest 5min

12min EMOM:

1) 3-5 Slamball/Sandbag over the shoulder
2) 30-50 DU

WOD (S):
Teams of 3 / 3 rounds
120 double unders
60 hang power clean 35/25
60 push ups
60 KBS 32/24

2 Clean & Jerk

5x6min with a partner

A) 4x
45sec ON/45sec OFF
Assault Bike

B) 3x
1min ON/1min OFF
Row

C) 4x
45sec ON/45sec OFF
SkiErg

D) 6x
30sec ON/30sec OFF
Row

E) Sled Push - Farmers Carry

3x
New Interval every 3rd minute

A) 15/10 Cal. Assault Bike + 12 Wall Balls
B) 30m Sled Push + 8 Burpee Box Jump Overs
C) 30/20 Cal. Row
D) 15/10 Cal. SkiErg + 15 Knee Hugs

4 rounds
10 HSPUs

10 T2Bs

10 passthroughs

5 sets of 7 Front Squats, doing the same weight for all sets

"Girls Gone Wild"
In Teams of 2:
1600m Run (6 x Stairs)
Then
"Karen"
150 Wallballs (20/14)
Then
"Isabel"
30 Power Snatches (60/42.5kg)
Then
"Grace"
30 Clean and Jerks (60/42.5kg)
Then,
1600m Run (6 x Stairs)

• 40:00 Cap
• Split the work in half, one working. Run/Stairs are also split.