20min AMRAP

20 Partner get up

40 Hanging wind wiper (L=1, R=1) (PVC over) (partner support PVC)

60 KBS (Partner supported Press down the KBS)

80 Plate squat 25/45

Conditioning

40-20 45-15 50-10 50-10
Battle rope (jumping)
Side Duck walk (3~5m)
Wall supported shoulder touch
Flutter kick
Plate SDHP

Conditioning

5 Rounds

1 min max Jumping P.U

1 min max WBS 14/20

1 min max Cal rowing

1 min Rest

Conditioning

5rounds

1min Max reps Strict Pull up

30secs Max cal Row (AFAP)

1min Max reps DB Shoulder Press

30secs Hollow Hold

1min Max Bench Over & Over

Conditioning

40 – 20, 45 – 15, 50 – 10, 60 – 0

KB Swing Squat

High Knee SU (ad: DU)

KB Figure 8

Band Tiger Crawl

Prone K2E

Strength

Weighted Push up 5reps x 5sets

Conditioning

15min amrap

15 Push up

12 DB arnold press

10 DB renegade row (L+R=1)

For time;

150 PP WBS

50 Reverse burpee

150 Rock climber (L=1, R=1)

50 Burpee

100 Partner leg raise

*teams of 2

*timecap 25min

Strength
BB Hip Thrusters 10reps x 4sets (on the floor)

Conditioning
40 – 20 x 4R
KB(DB) Lunge (left) (AHAP)
3 way crunch
KB(DB) Lunge (right) (AHAP)
Mountain climber

AMRAP 1 – AMRAP 1 / 2R

High knee SU / Double unders – SU

Jumping squats – Air squats

Bicycle crunches – Sit ups

Burpees – Squat thrusts

2min rest between round

Strength

DB Shoulder press

5 x 5 (keep up the weight)

Conditioning

40-20 / 4 Rounds

DB push press

V-ups

Band pull with MB between legs

KB Good morning deadlift (on the chest )

* DB push press weight = last set weight of Shoulder press