AMRAP in 35min at STEADY pace of:
30m Heavy Prowler Push
200m Ski
3 Log Shoulder Press
30m Heavy Farmer Carry
200m Row
3/3 Filly Press
30m Quadruped Crawl
400m Bike
3/3 Single Leg Good Mornings


GYMNASTICS WOD

A:
Ring Muscle Up – Technical coaching

B:
12 – 9 – 6
row (Cal)
Thrusters (40/30kg)

then

12 – 9 – 6
Wall balls
SHSPU (scale w 1-2 abmat)

C:
100 V-up/ sit up
Any break = 20’‘ single arm HS hold (l+r)


BOOTCAMP (HIIT) WOD

Use any device @ 7 Min.: 20 Sec. ON / 20 Sec. OFF

2 Min. Rest

Time: 7 Min. AMRAP of:
10 Wallballs
10 Medball Sit-ups

2 Min. Rest

Use any device @ 7 Min.: 20 Sec. ON / 20 Sec. OFF

2 Min. Rest

Time: 7 Min. AMRAP of:
10 DB (Wo)Man Makers @ Light
40 sec. Hollow Hold

Note about the device intensity:
Hard: Assault Bike / Rower
Moderate: Running
Easy: Ski Erg / Bike Erg