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

3 Rounds For time : 50x up-downs1:00 Seated L-Sit Hold – Accumulate a Total of 1:00 in the L-Sit per round *Score : Total of time to complete the workout

12 Minutes AMRAP : 4x Left-arm DB Turkish get-ups 15/12,5kg4x Right-arm DB Turkish get-ups 15/12,5kg16x DB Walking Lunges 15/12,5kg – Use One DB *Score : Total rounds and reps

For time : 10-8-6-4-2 : Squat Snatches 52/35kg – Perform 3 Wall Walks after each set *Score : Total time to complete the workout