Kedd

AM:

AMRAP 20':

Ladder: 5,4,3,2,1
Tactical pullup
Dips
6 rounds

3 rounds:
400m run
20 KB swings 28kg

PM:

7 rounds: 30" work 20" rest
1. Double KB swings 16kg
2. Double KB cleans 16kg
3. Double KB pushpresses 16kg


6 rounds: 18" work 15" rest
1. Double KB snatches
2. HR pushups

AMRAP 12':
7 KB snatch right arm 16kg
7 OH walking lunge right arm with 16kg
7 KB snatch left arm
7 OH walking lunge left arm
15 box jumps

Rest day low intensity

20' running (low intensity)

5 rounds:
Double KB(16kg)
10 swings
10 military presses
10 cleans
1' rest

4 rounds:
db KB 16kg
10 Snatches