Box
Push-
Z-press- 5-5-5-5-5
Metcon-
2 AMRAP / 1 rest-
4 Front squats 40/25kg
4 Push press
2 thrusters
– 5 rounds.
Plate & Dumbell wod
Warm up-
3 rounds of-
5 Lunge-Lunge-Squat
5 "Yoag push ups"
10 sit ups
Metcon-
4 rounds of-
3 Minutes AMRAP-
20 OH lunges with Plate / DB
60 "Mountain climbers"
20 OH lunges
– AMRAP of no pushup burpees in the remaining time
– Rest 1 minute between rounds
Cash out-
Tabata Flutter kicks
Bodyweight
4 rounds of-
3 Minutes AMRAP-
30 OH lunges
60 "Mountain climbers"
30 OH lunges
– AMRAP of no pushup burpees in the remaining time
– 1 minute rest between rounds
