Week 4 Training 4

AMRAP 3

8 Plate ground to overhead
4 Burpees to plate
8 Plate squats

AMRAP 3

10 Kip swings
8 Push ups
10 Lunges

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

AMRAP 32

8-6-4-2

Sync. Target burpees/Burpee pull ups/Bar muscle up
*24 cal ski erg after every round (split anyhow)

Into

10-8-6-4

Wall walks (split anyhow)
*200 m run after every round (both partners)

Into

AMRAP until min. 32

8 Sync. Double KB squat cleans @2x8/16 Intermediate: @2x12/20 RX: @2x16/24
10 Sync. Burpee over KB
50 Single crossovers (split anyhow)

AMRAP 32

8-6-4-2

Target burpees/Burpee pull ups/Bar muscle up
*12 cal ski erg after every round

Into

5-4-3-2

Wall walks
*200 m run after every round

Into

AMRAP until min. 32

8 Double KB squat cleans @2x8/16 Intermediate: @2x12/20 RX: @2x16/24
10 Burpee over KB
25 Single crossovers

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