10.01
18 min AMRAP:
– 20 Air Squats
– 15 Push Ups
– 10 Bent Over Rows @45/30kg
11.01
STRENGTH:
Shoulder Press 5 x 5 (Build Up)
After each set perform:
– 10 KB Goblet Squat @ (Build Up)
12.01
18 min EMOM:
Min 1: 12 Box Jumps
Min 2: 14 Alternating DB Box Step ups @1×22.5/15kg
Min 3: 16 Alternating DB Snatches @22.5/15kg
13.01
STRENGTH:
Deadlift 5 x 6 (Build Up)
After each set perform:
– 10 Double DB Hang Power Clean and Press @2×15/10kg
14.01
21 min AMRAP:
– 12 DB Burpees @2x 15/10kg
– 12 Renegade Rows @2x 15/10kg
– 12 DB Push Press @2x 15/10kg
15.01
BUDDY WOD
18 min AMRAP:
– ROW 1km ( together)
– 40 DB Thrusters @2×15/10kg (split)
– 20 Burpees (split)
16.01
ENDURANCE;
22 min AMRAP:
– 21 Push-ups
– 15 KB Russian Swings @20/16kg
– 9 V-Ups
– 15 KB USA Swings @20/16kg
– 21 Burpees
