WOD
10 Minutes AMRAP:
30 Double under
20 Russian twist (20kg/15kg)
10 Boxjumps
1′ REST
10 Minutes AMRAP:
1 Toes to bar + 1 push up + 1 airsquat
2 Toes to bar + 2 push up + 2 airsquat
3 Toes to bar + 3 push up + 3 airsquat
etc.
WOD
For time:
2 Rounds of:
500m row
9 Bar muscle ups
12 Kettle bell overhead squat (16/12kg)
24 sit ups
into:
2 Rounds of:
500m row
12 Kettle bell overhead squat
12 Chest to bar pull ups
20 sit ups
into:
2 Rounds of:
500m row
12 Kettle bell overhead squat
16 Pull ups
16 Sit ups