Warm up
30-20-10
Double unders
Sit ups
Str-bench press 5-5-3(5-3-1)
Wod
25 ring push ups
200 m run
15 min AMRAP
Warm up
30-20-10
Double unders
Sit ups
Str-bench press 5-5-3(5-3-1)
Wod
25 ring push ups
200 m run
15 min AMRAP
Warm up
800 m run
20 jumping squats
Str- back squat 5-5-3(5-3-1)
Wod
10 front squats 155/105
10 burpees box jumps 24/20
20 front squats 135/95
10 burpees box jumps 24/20
30 front squats 95/65
10 burpees box jumps
Warm up
200 m run
10 jumping lunges
2 rounds
Str-back squat
5-5-3(5-5-5)
Wod
5 front squats 155/105
10 burpees
15 sit ups
5 rounds for time