100 DB lunges
90 pushups + shoulder tap e/s
80 reverse crunches (anchor behind head)
70 Db Thrusters (35 each arm) / squat jumps
60 DB renegade rows / yw’s
50 T2b / vups/shotguns
40 DB step ups
30 HSPU / floor press x2 /or heavy / pushups
200m run / 100 mountain climbers
10 muscle ups / burpee c2b/ burpee pullups / burpee to plate x 2
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
