0.00-5.00
For time
90 doubleunders/lateral jumps/jumping jacks
60 wallballs
30 kb snatches (32/24)
13.00-18.00
Amrap5
21 doublunders
15 wallballs
9 kb snatches
26.00-31.00
3 rounds for time
24 doubleunders
12 wallballs
12 Kb snatches
Go hard in each workout so that you really need the 8 min to recover between wods!
3 heavy backsquats (31X1) RPE 8,5 all sets
10-15 tempo DB rom. deadlifts (2020)
Rest while others work
5 heavy floorpresses (1s hold at bottom) RPE 9 all sets
10 alt. renegate rows
15 light lateral raises (controlled descent/1,25-2,5kg)
Rest while others work