Box
Lift-
Build heavy complex of-
1 HPC
1 power clean
1 squat clean
Metcon-
18 AMRAP-
30 DB snatch 22.5/15kg
20 OH lunges
20 T2B
30 Sit ups
Plate & Dumbell WOD
Warm up-
5 rounds-
16 Jumping jacks
8 Lunges
4 Burpees
Part 1-
Alternating Deadbug– 5 sets of 8 reps each side
Part 2-
5 rounds of-
2 Min AMRAP / 1 Minute rest-
12 Kneel to stand with Plate/Dumbell
6 Back & forth "Bear crawl"
AMRAP of Jumping jacks in the remaining time..
Count total "JJ"s.
Bodyweight
Part 1-
Alternating Deadbug- 5 sets of 8 reps each side
Part 2-
5 rounds of-
2 Min AMRAP / 1 Minute rest-
12 Squat jumps
6 Back & forth "Bear crawl"
AMRAP of Jumping jacks in the remaining time..
Count total "JJ"s.
