WOD 1
40 Sync Wall Balls (9/6 kg)
30 Pull-ups
30 Box Jump Overs (60/50)
30 Kettlebell Swings (24/16 kg)
30 Push-ups
30 Dumbbell Snatch (15/arm, 22.5/15 kg)
30 Sit-ups
30 Cal Row
TC: 12min
-INTO-
In 5 min
1 RM Clean
-INTO-
WOD 2
20 Sync Deadlifts – 60/40 kg
Split anyhow
30 Power Cleans – 60/40 kg
30 Front Squats – 60/40 kg
20 Shoulder-to-Overhead – 60/40 kg (push press or jerk)
20 Bar-Over Burpees
20 Hang Power Snatch – 40/30 kg
10 Thrusters – 40/30 kg
TC:10min
TTC: 27min
Built By Bengt Granaas