Week 4 Training 4

AMRAP 5

10 x lunges
5 x Roll-over into V-sit
5 x push ups
8 x DB snatch (light weight)
5 x Down ups

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

For time

12 rounds - you go, I go

6/8 cal Bike erg
6 KB step overs @8/12 Intermediate: @12/16 RX: @16/24
3 Target burpees/Burpee pull ups

Rest 3 min

4 rounds

200 m run (both)
9 Sync. Double KB cleans @2x8/12 Intermediate: @2x12/16 RX: @2x16/24
12 Sync. Double KB shoulder to overhead
15 Sync. V-ups

Rest 3 min

1 round (split anyhow)

40 m Double KB OH walking lunges
40 cal Bike erg
40 Knee raises/knees to elbows/Toes to bar
40 Box jump overs

For time

6 rounds

6/8 cal Bike erg
6 KB step overs @8/12 Intermediate: @12/16 RX: @16/24
3 Target burpees/Burpee pull ups

Rest 3 min

4 rounds

200 m run
9 Double KB cleans @2x8/12 Intermediate: @2x12/16 RX: @2x16/24
12 Double KB shoulder to overhead
15 V-ups

Rest 3 min

1 round

20 m Double KB OH walking lunges
20 cal Bike erg
20 Knee raises/knees to elbows/Toes to bar
20 Box jump overs

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