5 Min Amrap:

Cindy

5Min Amrap:

"Annie"

Tabata

Bear Crawl

Strenght Accessorie:

3sets:
12 DB Bench press

3sets:
12 DB Row on Bench

WOD

In teams of 2:
30min AMRAP of:
1 person rows 1000m while the other does AMRAP of:
10 Burpees
10 alt. DB Snatches (22,5/15kg)
10 T2B
10 DB Squats (22,5/15kg)

Power clean

Find a heavy set of 5 tng powercleans

Pushjerk

Find a heavy set of 5 tng pushjerks

"Grace"

30 clean and jerks for time (60/40) (Tc 5 min)

WOD:

AirBike
5Min Amrap:
Bike as many Minutes and seconds as you can @ +400/+250 Watt
If you are not able to hold on to the prescribed Watt pace then do 1Min Bike @+100/-100Watt every time you drop under the prescribed Watt pace.

2min rest

7Min Amrap:
Bike as many Minutes and seconds as you can @ +350/+200 Watt
If you are not able to hold on to the prescribed Watt pace then do 1Min Bike @+100/-100Watt every time you drop under the prescribed Watt pace.

2min rest

9Min Amrap:
Bike as many Minutes and seconds as you can @ +300/+150 Watt
If you are not able to hold on to the prescribed Watt pace then do 1Min Bike @+100/-100Watt every time you drop under the prescribed Watt pace.