Vastberaden programming week 3

15:00 AMRAP
5 Strict ring dips
10 Wallballs 9/6
15 Air squats

PERFORMANCE:
7:00 AMRAP
10 Pull ups
10 SA DB overhead lunges 22,5/15

FITNESS
7:00 AMRAP
5 strict Pull ups
10 SA DB overhead lunges 22,5/15

FITNESS
Back squat
5-4-3-2-1

PERFORMANCE
5-4-3-2-1
Touch & go power clean

FITNESS
5 Rounds
15/12 Cal bike
30 Abmat sit ups
15 Box jumps 24/20

PERFORMANCE
5 Rounds
15/12 Cal bike
30 Abmat sit ups
45 Double unders

EMOM 14
:20 row sprint
2 Deadlift (climbing in weight)

6 ROUNDS FOR TIME
8 Thrusters 60/40
10 T2B
12 Box jump overs
14 Push ups

BODY ARMOUR

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