30min AMRAP of:
400m run
21-15-9
DB-Thrusters (2x22,5/15kg)
Pull ups
400m run
5 rounds of:
"Cindy" (5 pullups 10 push ups 15 air squats)
400m run
30 Burpee BJ over (24/20'')
15min EMOM:
Min 1-5: 3 Snatches
Min 6-10: 2 Snatches
Min 11-15: 1 Snatch
12min EMOM:
1) 6-8 H. P. Snatch
2) 6-8 double KB Snatches
3) 6-8 OHS
4) 30sec Pull apart hold
In Teams of 3 per WOD (2 min. rest between WODs):
WOD 1: 6 min. AMRAP (everybody works at the same time on AMRAP)
15/10 cal. Bike
20 DU
WOD 2: 6 min. AMRAP (everybody works at the same time on AMRAP)
18/14 cal. Row
8 Burpees over the Rower
WOD 3: 6 min. AMRAP as YGIG in Teams of 3
20 m. Sled Push (add weight so you can move fast but it still feels heavy)
WOD 4: 6 min. AMRAP as YGIG
20 sec. SKI-ERG Sprint
*Total time: 30 min.*
Work up to a max set of 3 TNG P. Press in 10min
10min EMOM
1. 30sec. ME HSPU (add a def. if your max is >20)
2. 30sec. ME strict Chin ups
Every 3min for 15min (5 sets):
1min Bike
12 UB Thrusters (60/40kg)
5 sets of band pull apart var.