LET’S GET PHYSICAL

A. Dumbbell Bench Press 3-5 |5-8| 2"

B. Dumbbell Rows 3 |8-12| '90

C. 5 rounds for time of:
200 m Run
40 Squats
20 Push-ups
10 strict Pull-ups
5 strict Handstand Push-ups

C. HOME APPROVED WOD
for time:
Run 1,6 km
50 Burpees
Run 1,6 km

LET’S GET PHYSICAL

A1. Dumbell Bench Press 3-5 |8-12| 0
A2. Strict Pull-ups 3-5 |ME| 2"

B. For time:
50 Dumbell/ Kettlebell Snatches
50 Push Ups
50 Dumbell/ Kettlebell Clean and Jerks
50 Burpees
50 Dumbell/ Kettlebell Thrusters
Use 1 Dumbbell 22,5/ 17,5 kg
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C. HOME APPROVED WOD
1. Accumulate 3 minutes of a Handstand Hold

2. Glute Bridges 3 | 15 | '30

3. For time:
300 Squats
200 Sit-ups
100 Push-ups

LET’S GET PHYSICAL

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 rounds of 3 minutes of:
2x 100m Sandbag Bearhug Carry
Max effort Burpees over the Sandbag

rest 1 minute between rounds
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*C. (HOME-APPROVED WOD)
1. Accumulate 5 minutes of a plank hold

2. Explosive Push-ups 4 | ME | '90 in tempo 1-4-X-0
(1 second down, 4 seconds hold in bottem position, X = as explosive as possible up, 0 seconds on top)

3. 4 rounds of 3 minutes of:
75 Double Unders
Max Effort Burpees over the Jump Rope

rest 1 minute between rounds

LET’S GET PHYSICAL

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl

LET’S GET PHYSICAL

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl

LET’S GET PHYSICAL

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl

LET’S GET PHYSICAL

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 5 Rounds for time of:
10 Cal Ski-erg
10 Curtis P's (=1 Power Clean, 1 Lunge each leg, 1 Push Press) 40/30 kg
10 Burpees over the Bar

LET’S GET PHYSICAL

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 minute AMRAP of:
5 Cal Echo Bike (only use of arms)
10 Push-ups

3 minutes rest

4 minute AMRAP of:
10 Cal Ski-erg
10 Toes to Bar

3 minutes rest

4 minute AMRAP of:
15 Cal Row
10 Box Jumps 60/50 cm