1st Set
Partner A: 250m row
Partner B: Max DB Squat Cleans
2nd Set
P. A: 200M Run
P. B. Max Wall Balls
3rd Set
P. A: 10 Pull ups
P. B: Max Burpees
4th Set
P. A: 15 Box Jumps
P. B: Max Kettle bell swings
5th Set
P. A: 30 Wb Thruster
P. B: Max distance row
400m medball run
40 WB
40 WB Push ups
40m wall Ball Lunges (overhead oder vor der Brust)
40 WB sit ups
Amrap‘15
10 WB
20/16 cal row
10 Burpees over rower
20 abmat sit ups
(Rest 3 min)
Amrap‘15
200 m run
(Rest 1 min)
400 m run
(Rest 1 min)
800 m run
(Rest 1 min)
Amrap40 in teams of 2
800m run while the other Partner is Rowing
When both did the run and the row
400m run while the other Partner is Echo Biking
When both did the run and the bike start over again