A)

Bulgarian Split Squat with DBs

3 Sets x 10-12 Reps @ 30X1

Rest 1:00 between Legs

B)

Performance / Fitness

3 Rounds For Time:

800m Run
30 Med Ball Sit Ups 9/6kg

A)

Strict Press

4-4-4-4-4

B)

Performance / Fitness

AMRAP 13 Minuten:

3 Strict Pull-ups
7 DB Push Press 2 x 22,5/16kg – 16/12kg
9 Kettlebell Swings 32/24kg – 24/16kg

“Benchmark Friday“

“Omar”

For Time:

10 Thrusters
15 Burpees Over The Bar
20 Thrusters
25 Burpees over the Bar
30 Thrusters
35 Burpees over the Bar

42,5 / 30kg

No Time Cap

Performance / Fitness

In Teams of 2

Complete a Total of 10 Rounds:

500m Row
9 Strict Ring Dips

A)

Back Squat 

10-10-8

B)

AMRAP 10 Minuten:

Performance

12 Toes to Bar
24 Air Squats

Fitness

8 Leg Raises
16 Air Squats

A)

For Time:

Performance

150 Double Unders
40 Burpees
15 Bar Muscle Ups
40 Burpees
150 Double Unders

Fitness

250 Single Unders
30 Burpees
15 Chest to Bar Pull Ups
30 Burpees
250 Single Unders

Time Cap: 16 Minuten

B)

Every 3:00 x 3 Sets:

Side Plank Towell Raise x 12–15 Reps / Side