Week 3 Training 4

AMRAP 6

2 Shuttle runs
4 Walkouts
6 BB Thrusters (empty barbell)
8 Kip swings

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

For Time

Buy in:

400 meter Run (Both)
25 Sync. KB Swings @12/16 Intermediate: @16/24 RX: @20/28
400 meter Run (Both)

20 Rounds (YGIG)

2 (Banded) Strict Pull ups/ 1 Pullover
2 Burpees to target
4 Thrusters @25/35 Intermediate: @30/45 RX: @35/50

Rest 4 min

20 Rounds (YGIG)

1 Wall Walk
3 Box Jump/High Box Jumps
5 DB Snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25

Buy out:

400 meter run (Both)
25 Sync. KB Swings
400 meter Run (Both)

TC: 39

For Time

Buy in:

400 meter Run
25 KB Swings @12/16 Intermediate: @16/24 RX: @20/28
400 meter Run

10 Rounds

2 (Banded) Strict Pull ups/ 1 Pullover
2 Burpees to target
4 Thrusters @25/35 Intermediate: @30/45 RX: @35/50

Rest 4 min

10 Rounds

1 Wall Walk
3 Box Jump/High Box Jumps
5 DB Snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25

Buy out:

400 meter run
25 KB Swings
400 meter Run

TC: 34

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