Categoria: Wods

AMRAP 4:
27/20 Calorie Row
27 Wallballs 9/6
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Wallballs 9/6
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Wallballs 9/6
15 Pull-ups

5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

5 Rounds:
16/12 Calorie Row
8 Burpees
4 Clean and Jerks 52/36

AMRAP 18:
30 Thrusters 44/34
30 Box Jumps 60/50
30/21 Calorie Row
30 Toes to Bar

Rest Day!

Gymnastics: Skill Practice.

30-25-20-15-10:
Russian Kettlebell Swings 24/16
AbMat Sit-ups
10 Meter Shuttle Sprints

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats 34/24

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats 44/34

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats 52/38

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats 62/44

With a time cap of 20 minutes:

3 Thrusters 44/34

12 Toes-to-Bar

30 Double Unders

* Up Thruster by 3 reps every round

Deadlift
Build to a Heavy Set of 3

AMRAP 7:
10 Wallballs 9/6
5 Deadlifts 102/70