Week 5 Training 4

EMOM 8

1: 50 sec machine
2: 50 sec shuttle run
3: 6-8 x Burpee high jump
4: 14-16 x DB Snatch (light weight)

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

AMRAP 12

4 Rope pulls/Rope climbs (split anyhow)
4 sync. wall walks
20 sync. alternating DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25

Rest 3 min

AMRAP 12

6 Target Burpee/Burpee pull up/Bar muscle up
6 sync. Cluster @25/35 Intermediate: @30/45 RX: @35/50
20 sync. Deadlift

Rest 3 min

For time

TC: 7

Total time: 37 min

AMRAP 12

4 Rope pulls/Rope climbs
4 wall walks
20 alternating DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25

Rest 3 min

AMRAP 12

6 Target Burpee/Burpee pull up/Bar muscle up
6 Cluster @25/35 Intermediate: @30/45 RX: @35/50
20 Deadlift

Rest 3 min

For time

75 Wall balls 14/20 lbs

TC: 4

Total time: 34 min

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