1: 00:00 – 10:00
AMRAP 10 minuter
AB cal 40/35 split
40 Alt DBSnatches split 22.5 / 15
30 SYNC Air Squats
2: 10:00 – 20:00
AMRAP 10 minuter:
20 Sync Sticksitups
15 Deadlifts 60 / 43 split
12 Pull-ups / Jumping Pull-ups / Ring Rows split
3: 20:00 – 30:00
EMOM 10 minuter
Minut 1: A 15/12 Cal Row
Minut 1: B 20 Alt. DB F.rack Lunges
Svitch every minute
4: 30:00 – 40:00
AMRAP 10 minuter (I Go, You Go)
10 Wall Balls 9 / 6
10 Box Jump Overs (or step-overs)
5 Thrusters 42.5 / 30