Week 3 Training 4

AMRAP 8

10 cal Row
8 m Burpee broad jumps
10 DB thrusters
8 V-ups

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

AMRAP 10 (divide anyhow)

42 A-jumps
30 cal row
18 Burpee over rower
6 Sync. Wall walks

Rest 3 min

AMRAP 10 (you go, I go)

5 Deadlift @25/35 Intermediate: @30/45 RX: @35/50
5 Hang power clean
5 Thrusters

Rest 3 min

AMRAP 10 (divide anyhow)

100 Single unders/60 Double unders (both partners)
30 cal row
20 m walking lunges @25/35 Intermediate: @30/45 RX: @35/50
20 Sync. Ring rows/pull ups

AMRAP 10

21 A-jumps
15 cal row
9 Burpee over rower
6 Wall walks

Rest 3 min

AMRAP 5

5 Deadlift @25/35 Intermediate: @30/45 RX: @35/50
5 Hang power clean
5 Thrusters

Rest 3 min

AMRAP 10

100 Single unders/60 Double unders
15 cal row
10 m walking lunges @25/35 Intermediate: @30/45 RX: @35/50
20 Ring rows/pull ups

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