Box
Pull-
Australian pull ups- 6 sets of 10-15 reps
Metcon-
For time-
30 Burpee box jump overs
60 American KBS 32/20kg
90 HRPU
Plate & Dumbell WOD
Warm up-
5 rounds-
5 Lunge-Lunge- squat
5 sit ups
5 push ups
Core-
3 rounds-
10 Plank- Elbows to hands
10 Plank pull through
30 "Mountain climbers"
Metcon-
10 AMRAP-
10 Clusters
20 OH lunges
10 Sit ups
Bodyweight
Metcon-
10 AMRAP-
10 HRPU
20 walking lunges
10 Sit ups
rest 2 minutes
200 "Mountain climbers"
