FitnessCraft.dk

Warmup

KB drills

Workout

2 runder :

• 10 Jumping Lunges
• 10 cal row
• 10 Toes2bar 
• 10 KB overhead squats 
• 10 Burpee boxjump-overs 
• 10 Handstand pushups / hindu pushups 

over i:

AMRAP

• 10 KB Snatches, Left 
• 10 KB Overhead Lunges, Left 
• 10 KB Snatches, Right 
• 10 KB Overhead Lunges, Right
• 10 KB Power Cleans, Left 
• 10 KB Front Squats, Left 
• 10 KB Power Cleans, Right 
• 10 KB Front Squats, Right 

Workout

AMRAP 7 min

• 4 Shuttlerun
• 4 DB deadlift
• 4 Burpees
• 4 DB Clean

Pause

AMRAP 7 min

• 4 Burpee Shuttlerun
• 4 DB Lunges
• 4 DB Thrusters
• 4 DB Cleans

Pause

AMRAP 7 min.

• 4 Burpee shuttlerun
• 4 DB Squatclean
• 4 Devils press
• 4 DB 

EMOM 20 min

1. 7 Clean and jerk 50/30
2. Row 15/12 cal
3. 7 Barfacing burpees
4. 14 Wallball

Teams of two

Movement-A is that station’s team goal and both athletes will work towards achieving this goal

At the count of 3,2,1 GO…Both athletes will start at station #1.

Athlete #1 will perform movement-A as the other athlete #2 performs movement-B. When athlete #2 completes the reps for movement-B, the athlete #1 must stop and both athletes switch movements. Athlete #2 will continue where Athlete #1 had stopped. Athletes will continue switching till the team completes the reps for movement-A. Once the reps for movement-A are complete the team move on to the next station.

Station I
A) 50 Power Cleans (95#/63#)
B) 10 Dips

Station II
A) 50 Box Jumps (24”/20”)
B) 5 Bar over Burpees

Station III
A) 50 SDHP (95#/63#)
B) 10 Toes 2 Bar

Station IV
A) 50 KB Swings (70#/53#)
B) 10 Push Ups

7 minutter AMRAP

• 10 cal row
• 1 bane prowler
• 2 x barbell complex: 1 powerclean, 2 lunges, 2 s2oh

7 minutter AMRAP

• 5 pullups
• 10 wallball
• 20 walking lunges

7 minutter AMRAP

• 7 cal row
• 7 hang powerclean
• 7 push-up shaulder tap