Week 4 Traning 4

AMRAP 6

10 x Air squats
3 x Walkouts
10 x Ring rows
3 x Burpees
10 x Ground to overhead w. plate

Workout of the week can be done as a teamWOD or individually. You decide.

AMRAP 10

12 sync. Deadlift @25/40 Intermediate: @35/50 RX: @40/60
9 sync. Hang squat cleans
6 sync. Shoulder to overhead

Rest 2 min

AMRAP 10 (you go, I go)

50 Single unders/30 Double unders
10 alternating DB hang snatch @12,5/20 Intermediate: @15/22,5 RX: @17,5/25
10 DB squats

Rest 2 min

AMRAP 10

10 sync. wall walks
ME cal row (split anyhow)

AMRAP 10

12 Deadlift @25/40 Intermediate: @35/50 RX: @40/60
9 Hang squat cleans
6 Shoulder to overhead

Rest 2 min

AMRAP 10 - 1 min on/1 min off

50 Single unders/30 Double unders
10 alternating DB hang snatch @12,5/20 Intermediate: @15/22,5 RX: @17,5/25
10 DB squats

Rest 2 min

AMRAP 10

10 wall walks
ME cal row

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