Crossprogram

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AMRAP 16
15 cal Row
10 db Sn**ch 25/15 kg
10 Box jumps

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5 Rounds
30/20 m Handstand walk
30 sec Sandbag bear hug 60/40 kg
10 Toes to bar

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5 Rounds
15 cal Row
10 kb Hand power sn**ch 2/16 - 2/8 kg
20 Air squats
200 m Run

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AMRAP 16
400 m Run
6 Power sn**ch 45/30 kg
21 GHD sit ups

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6 Rounds
10 db Push press 2/25 - 2/15 kg
10 Burpees
10 Ghd sit ups
20/10 m Sled push

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21-15-9-15-21
kb Swings 24/16 kg
Box jump overs

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AMRAP 20
5 Pull ups
10 Push ups
15 Air squats
20 Sit ups

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12-9-6-3
Sn**ch 60/35 kg
4-3-2-1
Rope climbs
20-15-10-5
cal Assault bike

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4 Rounds
6 db Devil press 2/20 - 2/10 kg
12 cal Assault bike
18 GHD sit ups

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21-18-15-12-9-6-3
cal Skierg
Db Push press 2/20 - 2/12,5 kg
Toes to rings

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40-30-20-10
Double unders
Air squats
Sit ups