RX 2 Minutes AMRAP : 200m runAMRAP burpees – Rest 2:00 – 4 Minutes AMRAP : 400m runAMRAP burpees – Rest 4:00 – 6 Minutes AMRAP : 800m runAMRAP burpees

BuddyWod RX 20 Minutes AMRAP : 60 calorie row50x toes-to-bars40x wall-ball shots 9/6kg30x cleans 61/43kg20x chest to bar pull ups

RX 5 rounds for time 15x push jerks 43/29kg12x chest-to-bar pull-ups9x sumo deadlift high pulls 43/29kg

BuddyWod 20 Minutes AMRAP 20m Sandbag Bearhug Carry 70/45kg20x Pull Ups20m Sled Push 40/20kg20x Kettlebell American Swings 24/16kg20 Cal Cardio *Score : Total rounds and reps

For Time : 40x Box Jump Overs 24"/20"30x Deadlift 84/61kg20x One Arm DB Overhead Lunges 22,5/15kg10x Chest to Bar Pull Ups *Score : Total time to complete the workout

12 Minutes AMRAP : 36x Double-Unders6x Squat Cleans 61/43kg *Score : Total rounds and reps

20 Minutes AMRAP with a partner : 8x DB Step-Ups 20" - 22,5/15kg8x DB Squat Cleans – One partner completes a round, while the other rests; switch.– Use two DBs…

"Loredo" 6 Rounds For Time 24x Air Squats24x Push-Ups24x Walking Lunges400m Run TimeCap : 35 Minuten

50-40-30-20-10 : Calorie Row 10-20-30-40-50 : V-Ups – Move back and forth between movements : 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc. *Score : Time to complete the…

For Time : 1600 Meter Run100x Pull Ups200x Push Ups300x Squats1600 Meter Run If you've got a 9kg vest or body armor, wear it for RX