Back squat

1RM

15′ AMRAP

10 KB swings (24/16kg)

20 Overhead plate lunges (20/10kg)

30 Sit ups

40 Double unders

AMRAP in 4 minutes

20 bicycles (l + r = 1 rep)
15 butterfly position situps
10 double crunches

Push press

1-1-1-1-1@90%

Elizabeth

21-15-9 for time

Clean (60kg)

Ring Dips

Front squat
4-4-4-4-4@80%

Team WOD
For time
400 Squats
300 MB sit-ups (9/6kg)
200 Ground-to-overhead (30/15kg)
100 Burpees

The team can only have ONE participant “working” at a time.
The team has to complete ALL air squats before moving onto the next phase of situps, etc.
Teammates do NOT have to do equal work.

“TABATA THIS”

Tabata Row

1 Minute Rest

Tabata Air Squat

1 Minute Rest

Tabata Pull-ups

1 Minute Rest

Tabata Push-ups

1 Minute Rest

Tabata Sit-ups (abmat)

8 Tabata Interval (20 secs on and 10 secs off). Tabata score is the lowest reps performed in any of the intervals.